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septiembre
23

La autorregulación y el azúcar (updated)

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sugar-cubes

¿Puede el exceso de azúcar causar estragos en el mejor de nuestros esfuerzos para mantenerse saludable?

De Costa a costa, el New York Times y Seattle Times informó recientemente sobre cómo las recomendaciones dietéticas se han formado para guiarnos en lo que puede aparecer como información conflictiva.

Así podemos tener que limpiar nuestro camino a través del laberinto de 30 años de mala información nutricional para volver a la pista.

Esos esfuerzos pagan los dividendos de vivir una vida más fácil.

En el corazón de nuestra práctica en los ejercicios somáticos es la noción de autorregulación para aliviar el malestar y recuperar el confort por lo que se puede mantener.

Aunque nuestro enfoque principal tiene que ver con la aplicación de movimiento basado en el cerebro consciente hacia el perfeccionamiento de nuestra auto-percepción y los sentimientos sutiles que puede fluir como resultado de procesos naturales.

Este conocimiento íntimo le da una ventaja sobre cómo se siente y cómo su cuerpo responde a la vida.

Cuando comemos, nuestros sentidos pueden ser engañados y simplemente pueden excederse sin saber por qué ya que el cerebro está siendo engañado.

Por lo que nuestros esfuerzos son saludables como la mudanza 1 paso adelante, 1/2 un paso hacia atrás o más.

No es de extrañar que la mayoría de nosotros estamos sopesando 25 lbs. mas que 20 hace años que.

Mira esto sobre nuestro consumo de grasas (de la amarga verdad).

Nuestro cerebro están teniendo que hacer frente a engaños comida-bebida y nuestro cuerpo, bien conoce la historia.

Infierno, cuando gané una camiseta para ganar deportes dentro de la Universidad de Texas en los últimos años 70, Me dieron un gran.

Un par de años atras, Me dieron un gran muro de la fama de la camiseta para conmemorar el pasado.

No lo sabes, cuando comparaba el presente con el pasado de la camiseta. La gran hizo más grande.

Haciendo lo correcto

So, en los eventos deportivos para jóvenes y mayores zoquetes como yo, Sigo para ver cómo los atletas (y muchas personas en general) se están moviendo hacia atrás, aunque "pensar" son haciendo lo correcto.

Tener hijos hidratan con Gatorade no está en sus mejores intereses para el largo plazo, ya que sus cerebros también pueden comenzar a formar un hábito obstinado para cambiar.

Nuestros sentidos sutiles, que nos servirá a través de mecanismos de retroalimentación, puede ir a través de una batalla en curso temporal durante un plazo más largo que causa un desorden y gran cantidad de problemas no saludables.

La autorregulación

Self-regulation is about learning and tweaking to live the fully healthy life you deserve. Así que algunos de los mejores esfuerzos y lo correcto para hacer que el cambio.

Más, puede ser divertido cuando llegamos a entender cómo a veces las cosas simples de la vida son bastante potentes.

Cuando se trata de la regulación de azúcar – que puede ser difícil en estos tiempos – watch the Bitter Truth below.

Esto es algo fuerte para que pueda ver la versión larga por debajo

Not nice to have our brain think it is starving and take us on that path.

Todo lo que el consumo de azúcar está ayudando a seguir una espiral descendente en actividades saludables. Bummer!

Para una otra y más corto versión, ver este.

 

Aprende más la forma en que se autorregulan y llevar el cerebro y el cuerpo hasta la velocidad para que pueda mantenerse en una pista sana.

 

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Estropear
26

Core workout

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We often hear about a core workout. So how do we go about knowing what to do and what will help us?

The middle of our self is what many call the core. How we move the core and translate our coordination out to our extremities is important. We can then move easily, agilely and powerfully when we need to.

We used to believe our muscles were attached to the bone. Now we’ve come to understand our muscles are attached to other muscles. We generate movement with our brain’s intention. We let it coordinate our actions and we know whether or not there is room for some improvement.

A Complete Core Workout

The core is generally considered to use the muscles of the spine. In the front, muscles such as the abs, and in the back, those muscles which run from the neck to the lower back. On our sides, we can use our waist muscles.

A core workout wouldn’t be considered complete if we left out the hips or pelvis muscles. A typical core workout could be doing a variety of ab crunches so we can help stabilize the spine and protect the back.

Can a core workout be too much of a good thing? Certainly some people specifically focus on the abs. If you want a core workout such as this, just hold your breath. That way you can develop your six-pack abs and stabilize all you want.

Too much of core workout centered on the abs can eventually pull the chest wall down and leave you with a tight stomach, a sunken chest or less mobility. The other way to achieve this is to sit too much and let gravity take care of it.

Core workout reprogramming the brainOn the other hand, the one big muscle, el cerebro, controls the resting levels of our muscles. Mel Siff, el autor de Hechos y errores de la aptitud, noted that reprogramming the brain was more important than strength training or aerobics.

Instead of stabilizing our spine for a base of support we can use our dynamic movement system for easy, el movimiento cómodo. When we need more power, we can use our ability to generate it with a seamless transfer throughout our entire coordinated being.

A core workout for good posture

To be able to sit comfortably with a good posture takes the requisite amount of balance of tension. Too much on one side and we could be pulled too far forwards, shifted to one side, rotated or slumped back.

Maintaining our mobility so we can move comfortably lets us use our natural flexibility to be strong. Lose the flexibility, diminish the mobility and now the posture will struggle to keep upright or even walk comfortably.

When we shift towards a brain based way of reprogramming tension levels, then sitting and walking becomes more effortless. A good posture is maintained by the signals we can self-corrects through our sensitivity of this fine balance in tension levels.

A simple easy core workout can be the reminder it takes. Minor or micro-adjustments can be the shift we need or have forgotten to remember to use to be able sit comfortably upright without a back support. The best back is the one you have and can maintain with ease.

Rock around the clock core workout

Sencillo, easy movement using an intention to move uses our brain’s intelligence to rewire the nervous system so our muscle to muscle system is enhanced. This enhancement is how healthy vertebrate animals naturally reset themselves and remain agile and powerful.

You can join me in this week’s online core workout where you’ll learn how to rock around the clock and free up the front, back, sides, and length of the spine. We’ll also get those hips and pelvis involved.

All you have to do is lie down, escuchar y seguir a lo largo. It’s “oh demasiado simple”.

A core workout doesn’t have to be arduous, we can simply move and coordinate our own powerful actions to leave us both relaxed and ready.

Febrero
20

Arte del movimiento

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Fido entiende el arte del movimiento mejor que nosotros?

El arte del movimiento afloja Rigidez

Envejecimiento parece venir con un precio de más de rigidez, menor movilidad y flexibilidad que es una memoria a largo olvidado. Entonces, ¿por qué Fido siga moviendo así a medida que envejece?

Simplemente pon, él Pandikultes. Se pone a sí mismo para el movimiento exitoso cuando él practica lo que aparece como aquellos tramos de la mañana. En lugar de estiramiento, que se está contrayendo a sí mismo a lo largo de una serie de músculos con el fin de obtener la relajación y la función.

Este arte de la práctica de movimiento prácticamente pasa desapercibido por nosotros sin embargo, es clave para avanzar así.

Calambres musculares libres con el arte del movimiento

¿Cuándo es la última vez que vio a Fido correr y conseguir un calambre muscular? Todo lo que tenemos que hacer es vuelco en la cama… y fuera ir las luces. Ay!

Para liberar un calambre muscular o espasmo muscular es nada del otro mundo cuando se llega a comprender el arte del movimiento, que lo hará fácilmente y con seguridad suelte lo que parece ser un misterio para muchos.

Una apretada, se tensó no se libera del músculo tirando de distancia en la dirección opuesta. Este método contundente sigue siendo la forma más gente van en ella.

En el otro lado es el uso de un interruptor interno por aprender a bajar el tono de la acumulada o la celebración de la tensión. Esto se realiza por los movimientos sutiles en la dirección de la señal de infractor.

Obviamente hay un arte de movimiento requerido aquí, sin embargo, cualquier persona puede aprender a liberar con éxito un calambre.

El arte de la circulación en el país

Una buena noticia es que usted no tiene que viajar lejos para recuperar o dominar el arte del movimiento.

Por favor, únanse a mí para una ejercicios somáticos en línea clase a la que tendrá acceso al arte de movimiento utilizando el poder de la sutileza para borrar la rigidez, recuperar la movilidad y restaurar el sentido perdido de la flexibilidad.

el movimiento juvenil no es sólo para los jóvenes. El arte del movimiento se puede practicar a cualquier edad.

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Abril
09

Still exercising and having pain Part 2

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Back to the question of ever seeing a cheetah or dog in back pain let alone ever seeing one pull a hamstring?

How does another animal tell the other one… wait, I just pulled a hammie… would you eat someone else today?

Unlike our fellow animals, we wouldn’t eat each other at a sporting event or when we merely move quickly enough to feel the pain of a muscle spasm and go down and out.

So what in the heck is it that animals know? What is their secret for not pulling a hammie?

There’s a little known animal secret that cheetahs, cats, dogs and pretty much every animal with a spine knows…

But every human intuitively understand it… even babies in the womb get it…

It’s odd how we really don’t know about it and use it to our advantage… otherwise, the statistic that some 70-85% of Americans have experienced back pain in their life is high when you consider that it happens even if you are exercising too…

Did you know… that you can un-do pain and muscle spasms with a relatively little known healthy animal secret?

There’s no mystery to transforming the root cause of physical pain and agony… you know that one of pulling a hamstring or getting taken out by a back spasm.

Once we understand there is a natural way for a human being to get back on track and be as well as any healthy animal.

Just like animals, we’ve got a similar movement software system built in… yet we don’t access it.

We have forgotten to access our movement software and update it… simply, easily and effortlessly.

Why have we forgotten?

As a human, we’ve evolved in ways where we’ve undermined our self, since we’ve basically forgotten this most natural ability…

How to move like an animal and reprogram our movement software. By doing this, muscles move comfortably.

While this might sound like a lot of work, it actually isn’t, in fact…

What’s ironic is that we had this programming down pat as babies in the womb. As adults, it’s as if we went into a sensory motor amnesia of sorts.

We’ve merely forgotten to remind our nervous system of its capacity so our brains just check out. You’ve heard the term, don’t use it, lose it.

Somewhere inside each of us, is what I call our lost movement files. Like childhood memories, youthful movement isn’t lost, it’s forgotten and the brain waits for us to access these long since forgotten ways.

Healthy animals…on the other hand practice what we think is a secret, yet this is what points a clear path away from those painful muscle spasms… the stiffness we sense… and the built up muscular tension which ties us in knots.

Check back on a future post as I’ll talk more about exercising and having pain. The healthy animal secret points the way out of pain and muscle spasms. In the meantime, you can find out for yourself how to move like a healthy animal again.


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Enero
29

Stretching vs.Somatics

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In order to have a healthy body, we might want to investigate a different approach to stretching in order to lengthen your muscles and remain flexible and agile.

How is Somatics different than Stretching… same goal different process.

We’ve been lead to stretch in lots of our sports activities… you know … stretch your hip flexors, the hammies, the quads, your back, etc…

What happens when you stretch a muscle…

There are receptors in your muscles called spindle cells which are sensitive to stretch. When you stretch your muscles, they send a message out to the spinal cord and back in to the muscles again. Immediately afterwards, a message is sent to re-contract the muscle. This is done quickly as a monosynaptic reflex, just like when you jar your funny bone, you’ll move quickly.

So when it come to extensión in the traditional manner, your muscles actually re-contract neurologically.

How Somatics is different?

First, you are doing the opposite of stretching. In stretching, you are trying to stretch or lengthen a certain muscle. In Somatics, you approach the muscle through a different process in order to gain length. It’s like you having a mind tool to access. The process is in your brain’s motor cortex and not in the spinal cord like stretching.

If we think of moving reflexively, I’ll call this a level 3 movement, from muscle to spinal cord and back to the muscle. As you walk, this can be considered a level 2 movement, from your brain stem to the muscles and back. This way you can do movements unconsciously and not have to learn again how to walk.

With a somatics exercise, you are moving from your motor cortex, a level 1 movement, since it is this part of the brain which can create a movement in the first place. It is the only part which can be used to change the resting levels of your muscles via your voluntary and conscious self.

Somatics is designed so you can regain control using your brain a decrease the output to the muscle which effectively lengthens it… With greater control, your movements are more efficient since you are beginning from a more relaxed position. Unless of course, you like to turn the light switch on when it is already on.

If your muscle is contracting, your brain stem is sending a message to have the output at a certain level, by sending out a message to have a number of motor units firing at whatever rate … with Somatics you are taking control of the number of motor units that are firing in order to decrease the brain’s output to the muscle so it lengthens with chemicals generated in your brain-way cool-it’s like free drugs. La buena noticia es, this pharmacy is available 24/7 and it lies between your ears.

With stretching, the information only makes it to the spinal cord and not all the way up to the pharmacy itself, namely, your brain’s motor cortex.

So here we are, same goal, yet a completely different process so that at the end of this your muscle is lengthened… the joint near the muscle is not being pulled by the muscles that attaches to it and you move with greater ease and awareness.

Whenever you want to lengthen a muscle, you’d want to voluntarily contract the muscle and slowly decrease the contraction and allow for the muscle to lengthen.

With just a few reminders to the muscle, you end up with a muscle which is lengthened and now not “ready” to contract yet start from a more relaxed position. This more mindful approach allows your brain to integrate and coordinate its actions, again it’s just a mind tool to use.

Your muscles are subject to either your voluntary or involuntary mechanisms. Again, the pharmacy acting as the voluntary control and your spinal cord just sending the message to the muscle to be ready. Would you rather be ready in a relaxed state or one in which your muscles are contracting to contract?

Somatics reduces the likelihood of injuries since extensión is now found out to actually weaken muscles since they are contracting and recontracting afterwards.

Sometimes it is hard for people to unwed themselves from the concept and practice of stretching like when people lie on their back and pull their knees in towards the chest to “stretch” the back… once again it may temporarily feel good yet you have actually set yourself up so your spinal cord will then re-contract the very muscles you stretched… maybe this is why you keep having to repeat this and hold on to yourself for any length of time.

Injuries being another matter also become exacerbated since what may have set you up in the first place is your muscles overcontracting so that when you tumble or get bumped off course and try to compensate with over firing muscles, oops you get the message with a slight mishap or two. Your result is pain, discomfort, restricted movement, etc… sound familiar… don’t reach for the ice or ibuprofen yet.

Take it to the Bank

If your body is sending messages of being more relaxed then you are less likely to fall, less likely to hurt yourself, since your muscles won’t be working against you and you’ll have an ability to sense them more… so you can readjust more quickly to get out of harms way. And if harm is done, your able to get back in the game much quicker. I am often amazed at how I keep getting older, yet recover much quicker. Yep, I’ll take this one to the bank.

Besides, these Somatic Exercises are mindful tools using your brain to effectively handle the minor mishaps we encounter. As a form of moving meditation, there are more benefits than can be derived from merely stretching.

You are engaged in a learning process whereas in stretching you are pulling and not really learning anything? As you get the “how” of Somatics, you’ll discover how your brain changes the output as you sense your bodies ability with a finer appreciation of how you coordinate your movements… and if you watch most people stretch, they aren’t really paying attention, it’s just an unconscious act of doing this or that since we were trained without really knowing why other than it’s supposed to be good for us.

Hmm, don’t belive me, try it for yourself. Then again I haven’t stretched in 8 years and I’m moving better than I ever have…and oh, the Fibromyalgia I was diagnosed with, is no longer an issue as I use my brain to produce output which has changed the very nature of the painful signals I used to generate… Now it’s a pleasure to run, kick, jump… though I do miss the need for a hotub to recover…naaaaaaaaaaaaaaaaaaaah…

Got Brain, Get Fit, in an Instant… Your Mind is the Tool.


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