The yoga is one of the most new beneficial disciplines to maintain physical health and cleanse the new mind of stress that builds up on the Yoga day 2021. However, there are many yogis who, after some time exercising, begin to notice certain aches or pains that are almost always concentrated in the wrists .
Whether you are a fresh beginner new or a more advanced yogi, we are going to give you some guidelines to strengthen your wrists and prevent injuries in each session.
Take note: Warm up your wrists: finger rotations and extensions
It may seem obvious that you should warm up before exercising, but rush and lack of time continue to push many athletes into the poor practice of skipping the warm-up . For yoga, pay special attention to your wrists during the warm-up. Clench your fists and do ten full rotations of your hands inward and outward.
Then try spreading your fingers out forcefully and picking them up again, and repeat the gesture for a minute. These basic exercises will prepare your wrists for the work that a yoga session entails.
Strengthens your muscles
All joints appreciate that the muscles around them are toned, because it acts as a natural reinforcement to the ligaments. To strengthen your wrists, there are several very simple exercises that few people do. A very basic one is to grip a towel tightly and turn each hand in a different direction , as if you were wringing it. Repeating it several times you will notice how the muscles of your forearms heat up.
If you new want to go a little further, you can train with the material you have at home : try taking a cardboard or plastic cylinder, such as the inner cardboard support of a roll of kitchen paper . Prepare a meter or two of string or string, and tie one end to the roll, hanging a small coin from the other. Now, spread the roll in front of you, holding it horizontally with both hands, and twist it to fully wind and unwind the thread.
Remember to support the whole hand in the asanas
Putting your hands on the ground is a more technical gesture than most people think, and a wrong support will end up leading to problems. The most important thing is that you keep both hands supported symmetrically, with the fingers wide open and with the middle finger pointing forward . Make sure your hand is wide open so that all five buds are in contact with the ground and receive some of the weight.
It is very important not to concentrate all the weight on the base of the hand, which is often the instinctual reaction, especially when we are tired. Keep the center of your hand slightly off the ground, and the rest of its surface distributing the weight.
It is very important not to concentrate all the weight on the base of the hand, which is often the instinctual reaction, especially when we are tired. Keep the center of your hand slightly off the ground, and the rest of its surface distributing the weight.
Keep the angle you need
It is very common that when the time comes to put the weight on the hands in any type of exercise , the monitor suggests that you keep your hands at the height of your shoulders, so that your arm forms a 90 degree angle with the ground. This is correct in most cases, but some people have less flexibility in their wrists, and this pose is forced for them.
If you feel discomfort when keeping your wrists at that angle, try advancing your hands in front of your shoulders, until you find a more natural and comfortable point. Usually a few centimeters will be enough for the feeling of tightness to disappear.
The most surprising benefits of combining fitness and ballet The mix between ballet and fitness is one of the latest sports trends that have become fashionable in recent years. In fact, more and more famous people are joining it due to the multiple benefits it brings to the body and mind. Many people consider this mix to be the perfect balance between physical activities commonly found in the gym and dancing , in this case ballet.
What is ballet fit? How are the classes structured?
Ballet is not considered a sport as such, but rather an artistic expression in movement. This modality has joined the world of fitness creating unique disciplines that are increasingly popular: barre fitness and ballet fit.
All those who practice ballet fit find many advantages and benefits, as this combination favors the development of muscles such as the buttocks, quadriceps and abdomen. In addition, it is one of the dance styles that burn more calories , are you going to miss it? Classes usually last one hour, and are divided into three parts:
Ballet Barre : it lasts for 20 minutes, and the traditional ballet barre is used to activate the body, work on balance and tone the muscles.
Cardio Ballet : this section lasts 15 minutes, and in it different high intensity choreographies are worked . During this section, lung capacity is improved, fat burning is increased and toxins are released, while coordination is improved.
Floor Ballet: during the last 25 minutes of the class you work on a mat, and perform ballet exercises, combining them with Pilates and yoga exercises . It is the moment in which breathing techniques are performed and the internal muscles of the body are worked.
The most original benefits of Ballet Fit What benefits can Ballet fit practice bring you ? Here is a small list of the most surprising:
Increase flexibility
To practice Ballet fit, it is not necessary to stand on the balls of your feet. The exercises are more varied, because thanks to the stretches that are performed on the ballet barre, flexibility will be progressively increased.
Helps to gain strength and muscle mass
Thanks to the stretches and the postures that are carried out, it is possible to strengthen the muscles of both the legs and the buttocks . During these sessions , the muscles of the back and abdomen are toned at the same time . When you new increase muscle mass, your metabolism speeds up and as a result, more calories and more fat are burned.
Enhances localized fat loss
For decades it has been new thought that to burn fat accumulated in the body it is necessary to perform only cardio sessions , but the truth is that more and more studies show that strength training is much more effective to eliminate fat since all muscles are worked thus speeding up the metabolism.
Improves body posture
The workouts that are carried out during the ballet fit sessions, along with the stretching, help to strengthen the new muscles of the back, which helps to correct the posture and straighten the spine, reducing muscle pain and avoiding future injuries. The exercises that work so solid the back muscles produce welfare in the long – term user, allowing a more comfortable and less painful life.
Develops agility and body resistance
Ballet is one of the dances that most strengthens the muscles while increasing agility and endurance, thanks to the different exercises that are carried out and the stretching. Stretching is a key element in ballet fit, with them the posture is worked, the joints are warmed up preventing them from being damaged or overloaded and the flexibility of the muscles considerably increases allowing to work different postures without fear of injury.
Your habits affect more than your diet when it comes to losing weight
For World Nutrition Day, many experts commented on what it takes to have a healthy weight. Because at the end of the day, the diet has not changed much in recent years, but obesity is spreading through the population more and more.
Many concluded that it is not the food itself but the daily habits of each person which help them maintain or lose their weight. Sleep the established hours, exercise, controlling emotions such as stress, and more; are small elements that will improve our lifestyle.
The nutritionist Laura Romano recommended that even applying healthy habits was more complicated than a diet since it would require a discipline that would last the rest of our lives. We would appreciate it in the long run. It would take longer at first to adapt because it would be a renewal of life, but once we understand them, we would be on automatic. “Unlike diets, which have general guidelines for everyone, along this path, particular strategies are proposed to solve the problems that lead to weight gain in each person,” she said. Because each person is different, and that is why treatments are approached differently.”
Some nutritionists even comment that diets only work in the short term, since in a long time, the more extreme they are, the rebound effect will hit harder. When that happens and we deprive ourselves of so many calories, the brain perceives danger, and metabolism lowers. If only diets were as effective at losing weight as fast as most of them advertise, there wouldn’t be this big problem of obesity in society.
Many believe that there is a psychological factor in front of various diets, which always see in terms of “lists” acceptable foods as unacceptable. Of course, some foods are more nutritional than others, so it would be recommended to contribute more to a diet, but the idea of deprivation causes a sense of prohibition in one’s mind, which leads to desire. And the more you want, the faster you get to the heist. So what good was the diet?
How to start with healthy habits?
It is recommended that they begin to be added to one’s life little by little to adapt them more easily. A short walk around the block for thirty minutes, have a cup of tea before bed, read in spare time, apply small exercises to do more complicated ones later… Little things that will help us strengthen our immune system in the long term
Life has become very stressful in recent years, but we can make our day-to-day more bearable with our actions.
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