11+ | FIFA 11+ What is 11+ F-MARC developed in 2003 “The 11”, a prevention programme for amateur players, whose effectiveness has been impressively proven in Switzerland. The nationwide implementation (2004-2008) led to a significant decrease in injuries during matches and training, proving not only the effectiveness of the programme, but that it is easily and broadly applicable (paper available in DOWNLOAD). Since then, “The 11” has been further developed (2006) into a more comprehensive programme: “11+”. 11+ is a complete warm-up programme to reduce injuries among male and female football players aged 14 years and older. The programme was developed by an international group of expertsand its effectiveness has been proven in a scientific study (Norway, 2008). Structure of the 11+ The “11+” has three parts with a total of 15 exercises, which should be performed in the specified sequence at the start of each training session. Progression to the next level Players should begin with level 1. Field set-up
Best Bodyweight Exercises for Fitness and Weight Loss Bodyweight exercises are a great way to help you lose weight. They also help to burn belly fat fast. They combine a cardiovascular workout with a muscle building workout, so burn fat while you are exercising out and also increase your metabolism as a result of muscle development. Bodyweight exercises are considered to be very “old school”, they are still promoted in martial arts classes, military fitness training and strength training for dance, sports and many other activities. One of the best things about a bodyweight workout is that you can perform most of the exercises with no equipment at all, so whether you are at home, in a hotel room, in the park or office, you can exercise when you want. This is why the Turbulence Training exercise plan is so effective at helping people lose weight and tone up, you rarely miss a workout because many of the exercises require no equipment at all, and other just dumbbells, so no gym is required. The Bodyweight Exercise Routine The Bodyweight Circuit
Simple Home Workout (w/o weights) like to look and feel better than they do now, all this to be achieved without any equipment whatsoever, or a sore body or membership in some health club. A lot of people live with the misconception that the only way to exercise is to join a health club or to go to a gym. But the fact is that you can do a complete workout just about anywhere! Just as everyone needs oxygen, food, and sleep, you also need vigorous exercise to maintain excellence in your physiological and mental processes. But there is more to staying fit than just preventing disease. Back to top | Back to Index | Home Why is it essential to use your own body-weight or any kind of weights in a workout at all? Body Language If you are going to make your muscles work, it only makes sense to first learn a little about how they function. The following are a few more ways in which callisthenics can help you: The only thing you need to improve yourself is ambition, commitment and motivation. Diet
How to Succeed with the Primal Blueprint Welcome! If you want to lose weight, gain muscle, increase energy levels or just generally look and feel healthier you've come to the right place. Here's where to start: Visit the Start Here and Primal Blueprint 101 pages to learn more about the Primal Lifestyle. Thanks for visiting! So you’ve decided to join the challenge. You’ve defined the “what”. The Primal Blueprint Carbohydrate Curve What’ll It Be? Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. 0-50 grams per day: Ketosis and I.F. The Primal Blueprint Food Pyramid For effortless weight loss, vibrant health, and maximum longevity General Guidelines: 80% of body composition success is determined by diet. The Primal Blueprint Fitness Pyramid For functional, diverse athletic ability, and a lean, proportioned physique The Conventional Wisdom approach to fitness is clearly not working!
How To Get Your Body In Shape For Parkour Parkour, or freerunning, requires a large number of physical skills, including strength, cardiovascular conditioning, agility and balance. Work on developing these skills to get your body into shape before embarking on difficult parkour moves. Practice parkour moves in a systematic fashion, starting with beginner versions and then slowly graduating to more advanced techniques. Increase your cardiovascular endurance to prepare for the demands of parkour. Improve your aerobic capacity by performing regular cardio workouts at a moderate to vigorous intensity. Incorporate jogging or running into your regimen several days a week in order to build stamina and prepare for the constant movement and running that parkour requires. Strength train at least two times per week. Perform agility drills to develop your ability to change direction quickly and seamlessly. Hone your balance skills by performing drills on balance beams, parking lot markers or low railings.
Total body circuit workout routine #2 - lose weight Close Total body Circuit workout routine # 1 Total body Circuit workout routine # 1 It should take you about 10 minutes to finish this 7 exercise circuit 1 time Complete this circuit at least 2 times and more than 4 times to get a 10-to-20 minute workout. Beginner Take a 30-45 second rest after each exercise Rest for 3-5minutes after you finish 1circuit (do all 7 exercises) Intermediate Take no rest after each exercise Rest 3 minutes after you finish 1 circuit (do all 7 exercises) Advanced Take No rest after you finish a circuit Rest only after you finish at least 2 circuits Close Total body Circuit workout routine # 2 Total body Circuit workout routine # 2 Complete this circuit at least 2 times & no more than 4 times to get a 10-to-20 minute workout. Beginner Take a 30-to-45 second rest after each exercise Rest for 3-to-5 minutes after you finish 1circuit (do all 6 exercises) Take no rest after each exercise Rest 3 minutes after you finish 1 circuit (do all 6 exercises)
4 Great Core Exercises Everyone wants flatter abs, and a lot of people try to “spot reduce” by doing ab exercises to try to get them. The problem is, you aren’t going to lose fat from your midsection by doing 1,000 crunches. It’s just not going to happen. What I like to do instead is Core Exercises. You see, you need to achieve overall fat loss before you will see the results you want around your abs. In order to do this, you need more complete workouts. 7 Reasons Core Exercises are good for your personal training routine: Core exercises improve your balance and stabilityCore exercises don’t require specialized bulky equipmentCore exercises can help tone your absStronger core muscles make it easier to do almost all other physical activitiesCore exercises can be done at your own paceCore exercises can be done from the comfort of your own homeCore exercises can help you reach plenty of your other fitness goals Now it’s time for the workout. Breathe freely and deeply during each exercise. Like this: Like Loading...