Se você treinar na Ritual, você provavelmente valorizará a eficiência e quer aproveitar ao máximo o pouco tempo que você tem para se exercitar. Nós entendemos, e queremos ajudá-lo a otimizar seu treinamento, então aqui está uma lista rápida de dicas sobre como maximizar seu treino.
1) Converse com o professor, faça perguntas ao professor.
A maioria das pessoas já desfruta de um nível de personalização durante uma sessão na Ritual, especialmente com a atenção dos professores e os 4 níveis de complexidade em cada treino. No entanto, o que alguns clientes podem não perceber é que você pode obter ainda mais se você tirar um tempo para conversar com um professor antes ou depois de uma sessão. Seja sobre sua recente falta de sono, uma pergunta sobre flexões de braço na barra fixa, uma contusão no joelho que você sofreu no tênis no final de semana passado, ou o desejo de um desafio a mais, não hesite em pedir alguns conselhos. Estamos aqui para ajudá-lo a melhorar, sempre atentos ao seu tempo, e nós amamos quando os clientes estão interessados em se aprofundar em questões de saúde e desempenho.
2) Aquecer-se bem.
Provavelmente, você acabou de entrar na academia depois de algumas horas sentado. Nosso aquecimento é desenvolvido para aquecer áreas-chave de rigidez muscular, como quadril e escápula, ativação do músculo postural e preparar o corpo para o movimento. Também é aconselhável fazer seu aquecimento na primeira série de treino – é por isso que nossos professores geralmente recomendam um “uma série inicial fácil”. Use a primeira série para realmente prestar atenção ao seu alinhamento e deixar tudo devidamente aquecido e fluido antes de acelerar. Confie em mim, você terá muito tempo para obter os resultados do treinamento (e de uma forma mais segura, mais focada) nas próximas séries.
3) Foque a sua mente.
Não há vitória imediata a ser alcançada em uma sessão de exercícios. Isto não é uma competição, e não há nenhum vencedor para quem fizer mais flexões. Você está aqui para o auto aperfeiçoamento – você está aqui para cultivar sua saúde, vitalidade e resiliência, e você está aqui porque reconhece a importância de conceder um tempo para se concentrar em si mesmo. O esforço focado, realizado regularmente, é o que o ajudará a sentir-se bem com você e seu corpo. Você já está aqui, você já se comprometeu com uma sessão de 20 minutos. Aproveite ao máximo. Não apenas repita os movimentos – concentre-se, e dê o melhor de si hoje.
4) Preste atenção no ritmo de sua respiração.
Os professores falam sobre isso, mas poucos alunos conseguem controlar a respiração durante uma sessão. O oxigênio é importante (obviamente), e concentrar-se intencionalmente em manter um padrão de respiração profundo e regular ao longo de cada sessão permitirá com que você mantenha o exercício por mais tempo, mantenha seu foco e lhe oferece uma estratégia de ritmo adequada. Com esta estratégia de respiração, ficará mais fácil acalmar-se e focar a sua mente entre as séries do treino. Uma grande regra é ajustar sua respiração com seus movimentos. Por exemplo, inspirar quando abaixa e expirar ao subir em um agachamento.
5) Não se comprometa com a forma, nunca.
ntensidade máxima significa o máximo que posso sempre, certo? Na verdade não. O efeito afterburn do HIIT acontece por conta de uma tensão no seu corpo. Geralmente, as pessoas se concentram em obter essa tensão movimentando-se o mais rápido possível, mas isso não é o panorama geral. Em primeiro lugar, você sabe que na Ritual você tem tempos de descanso curtos e séries múltiplas de treino. Esta estrutura de exercícios vai estressar o seu sistema. Então, para aumentar o “bom estresse”, você tem mais opções (e melhores) do que simplesmente se movimentar mais rápido a todo custo. Claro, mantenha o ritmo rápido se sentir que pode, mas não faça pausas apenas para que você possa encaixar mais algumas repetições. Em vez disso, se esforce mais para obter um alinhamento perfeito e melhor ativação do seu corpo. Se você esteve conosco por um tempo, você saberá a diferença entre 5 repetições fantásticas em comparação com 15 repetições malfeitas. Concentre-se em fazer estas repetições perfeitas, várias vezes. A melhor parte? Provavelmente você não apenas combinará o efeito do afterburn com o aumento do estresse muscular e estrutural de uma forma perfeita, como você também estará trabalhando no desenvolvimento global equilibrado do seu corpo, no aumento da resistência das articulações e ligamentos e um corpo mais funcional, enquanto ainda obtém ótimos benefícios de queima de gordura. Além disso, recebemos muitas perguntas sobre o “treinamento do core”, e a verdade é que se você executar os exercícios corretamente, quase todos os exercícios são um exercício de treinamento do core, de modo que, concentrar-se na forma também o ajudará a desenvolver seu core.
6) Observe que os níveis são diretrizes, não regras.
Os 4 níveis que você vê nos quadros sempre que entra na academia não são regras rígidas. Nós não encaixamos pessoas em “você é um nível 2”. Os níveis são simplesmente progressões de um padrão de movimento fundamental. Cada nível acima é simplesmente esse mesmo padrão de movimento básico com um nível adicional de complexidade ou resistência. O que isso significa é que, dependendo de como você se sente, você pode alternar e variar os níveis que você escolhe com cada exercício, cada série e cada treino e ainda obter um estímulo de treinamento equilibrado, independentemente do nível em que você treinar. Isso também irá ajudá-lo a descobrir em quais movimentos você está mais avançado, e quais você pode se esforçar mais. Como uma nota secundária, costumo recomendar que os clientes façam o HIIT em um formato de pirâmide – comece em um nível inferior para um direcionamento, depois aumente a dificuldade ou a complexidade até sentir que é muito difícil sustentar a técnica perfeita e depois diminua um nível ou dois para que possa terminar em um ritmo pesado e intenso, com uma boa respiração e alinhamento perfeito. Terminar de maneira intensa, controlada, mas desafiadora realmente parece permitir com que as pessoas se sintam otimistas, sem dificuldades de concentração e com a fadiga decorrente de exercícios intensos.
7) Relaxe.
Eu entendo, você está com pressa, seu treino terminou, e você quer seguir com o seu dia. No entanto, recomendaria que dispensasse alguns minutos para acalmar sua respiração e fazer os alongamentos recomendados após uma sessão. Levar alguns minutos para fazer isso no final de cada treino irá relaxar os músculos após 20 minutos intensos, ajudará na recuperação e alinhamento a longo prazo, e lhe dará um pouco de tempo para se acalmar e encerrar sua experiência de treinamento com uma mente mais lúcida. Se você se sente dolorido em alguma área ou você quer saber como proceder, os professores podem recomendar alguns exercícios para atender suas necessidades.
8) Preste atenção nas outras 23,5 horas.
É ótimo que você tenha uma boa postura durante o treinamento e que você beba um shake saboroso e nutritivo depois de um treino, mas você está cuidando bem do seu corpo fora desse ritual? 70-80% de suas refeições na semana são constituídas por alimentos nutritivos, integrais e reais? Você está tentando dormir 8 horas por noite? Você escolheu subir as escadas em vez da escada rolante? Você esta se hidratando? As pequenas coisas que você faz diariamente somam e podem fazer uma diferença significativa em seu desempenho e resultados. Você não precisa viver como um monge, você só precisa estar ciente do fato de que suas escolhas de estilo de vida terão um efeito sobre seu corpo.
Espero que estas dicas ajudem – e antes de continuar com o seu dia, sinto que é apropriado mencionar aqui que a constância, acima de tudo, é fundamental. Às vezes, você fará treinos incríveis quando menos espera, e às vezes não sentirá nada, e tudo bem. Essas dicas ajudarão, mas você não terá ótimas sessões em todos os treinos. Isso simplesmente faz parte do processo. Não se trata do quanto você pode fazer hoje, mas de uma forma conjunta, quanto treinamento de qualidade você pode acumular e quantos hábitos positivos você pode cultivar ao longo dos próximos meses e anos. Um passo de cada vez, iniciando com constância. E, como sempre, se você tiver dicas para compartilhar ou perguntas que gostaria de fazer, deixe um comentário!
Where is Xu Qian sacred Have Tianji Palace and Buddhism found out Xu Yuanshuang asked suddenly.While drawing her eyebrows, Li Lingsu said Bingzhou porcelain is warm and moist, so I feel that I should go shopping.
A group of people came to the lobby on the first floor, opened the iron gate in the hall, and entered the ground along the steep steps.The Son lowered his head, his mind was heavy, and he didn t say a word.
In short, Chai Xian s motive for committing the crime is completely contradictory and unreasonable with his subsequent actions to stir up trouble in Xiangzhou.Jing Xin followed his gaze, and her face suddenly became serious.
The cesspit.The men rushed into the yard, carrying feces all over their bodies, and rushed to Zhou Dongfang Wanhuo, and a few guards.The information revealed by this sentence is Although it was rewarded by the emperor, it is nothing to the Wang family.
After another hour, she returned to Yongzhou City along the official road.He found that the cellar was very large and extended in all directions, more like a miniature underground labyrinth.
At the same time, there was a sound of barking, and more than a dozen dogs with big hands and small eyes rushed into the yard, grinning and staring at Zhou Dongfang Wanhuo.Good and evil are rewarded, karmic cycle Xu Qi an then looked at the other culprit and asked, Chai Xing er, who is your superior Chai Xing er shook her head I don t know, the subordinates don t know the identity of the superior, this is a secret The rules of the palace.
Hiss, what are the backgrounds of these two sisters Not Leizhou Jianghu masters.He turned his head and said to Mu Nanzhi and the little white fox I m going out for a while, I ll be back soon.
The next moment, Li Lingsu heard the sound of the shackles being broken.Immediately, she asked the maid to call for a guard.
Strictly speaking, it is better than Li Lingsu.It can be seen that the cultivation of the national teacher has improved the karma of the national teacher is on the verge of getting out of control.And defeating Xu Qi an was an honor that would make any warrior s blood boil.
Then, the next day, he had sex with Hua Kui again.has an eccentric personality, and fights when there is a disagreement.He was about to leave, and Orange Cat An retreated immediately without hesitation.
These are all forces that can be used.In addition, you must try your best to keep Canglong Qisu by your side, and don t let the national teacher call them back.Apart from this, the loss was secondary.This small part of the wedding would not have too much impact on him.
At this time, Xu Yuanshuang exerted strength with his fingertips, and was about to crush the round jade pendant.The righteous warehouse is specially used for disaster relief in times of famine.
Be at ease, and that person will come.This is what Jing Xin said.Master, the old man has really come, and he really wants to arrest me.
Although there was no expression on his face, there was a strong sense of crisis in his heart.The two fought fiercely, and the bed shook accordingly, almost fighting.
In the room where I was meditating and breathing, the door suddenly snapped twice, and someone knocked on the door outside.If you re being bullied, you can find Simu.In short, you know how to measure yourself, do you know By the way, the eldest son and second son s brothers and sisters are not much different in age from Lingyin, and the children are the most troublesome.
The Yingmei Xiaoge, floating incense and playing the piano, Ming Yan performed dances, and Xiaoya served as the commander.Attacking attitude.When the Yuzhou Water Transport Yamen arrived, the Yamen servants saw a group of men and horses approaching menacingly, headed by a senior official in scarlet robes and a senior man with a gold gong embroidered on his chest.
Master Zhou saved me.I owe him my life.The shop owner smiled wistfully, It s a joke to walk the rivers and lakes with a lame leg, so he took root in Baidi City.Xu Qi an took Fang He out of the room and handed it over to Song Tingfeng and Zhu Guangxiao, asking them to be careful, and then returned After leaving the room and closing the door, Governor Zhang saw him coming back with a serious expression What do you think The humble official has a doubt.
Including the martial artist system, all major practice systems are cyclical and progressive, and each level is laying the foundation for the next level.Xu Qi an restrained his exaggerated expression, and let out a breath of foul air lightly.
I have a way to notify Fei Yanjun.After Xu Qi an finished speaking, he quickly waved his hands You don t need to ask more questions, Ting Feng Guangxiao, you two stay in the station to guard Yang Chuannan and Liang Youping, if there is any change between them, it will be decided What do you mean by that think Song Tingfeng was taken aback.
Hongxiu said with a gentle smile.The piano skills of the red sleeved lady are unrivaled in Yuzhou Jiaofang Division.He has done his best every time.I don t believe that such a person will collude with the bandits.
In addition, this chapter has 4,000 words, and the 3,000 word chapter has been updated long ago.There are too many people involved.Emperor Yuan Jing looked at the chief minister of the current dynasty, What does Wang Aiqing think The chief minister bowed I think it is enough to thoroughly investigate the water transport in Yuzhou.
The same was true for the bearded man, he tentatively said My lord.Giving money to the censor, do you think it s not fast enough Yang Chuannan shook his head and said, We can consider beheading them all in Yunzhou.
At this juncture of Jingcha, whoever dares to propose a thorough investigation of the water transport yamen will be self destructing from the officialdom.Her breasts are tall and her waist is thin, and she is charming.
Win Zhuang Zhuan cheered happily.Xu Qi an smiled, with a gesture of complete control.Hey, a book without this chapter has no soul.I will come back to read this chapter after the days pass.
Ning Yan, you look like a sick man whose body was hollowed out by a woman.Confusion means not understanding why it happened like this, anger is feeling that one s IQ has been insulted, and fear is that if the other party plots something wrong, he is likely to be recruited at that time.
Then accept me as a foster son Xu Qi said in peace of mind.At this moment, everyone couldn t help feeling that people s hearts are really complicated.
Because Xu Qi an has indeed made great contributions, being knighted can show that his rewards and punishments are clear.Mosang, who is that man Lina tugged at her brother s sleeve.
5 and No.2 are both girls.Two rows of dancers in colorful dresses and bare shoulders entered the arena, dancing gracefully to the accompaniment of musicians.She probably hasn t come yet, so there s no reason not to act.
If the magistrate doesn t buy it, he will just go to Governor Zhang to file a complaint.After all, this governor is patrolling Yunzhou, not Qingzhou.
Let the postman bring some sweets over.Xu Qi an said.The owner of the shop is a thin middle aged man with sharp eyes, examining the three cloaks standing at the door of his shop.
To be honest, Uncle Ping Yuan is involved in the Sangbo case.The middle aged monk has a tall and burly body, with a light blue jaw, and a bitter complexion.
Tsk tsk, the energy raising skill is too bad, compared to the officials I have dealt with in the capital, this transfer envoy is like a bronze.A high level warrior can be as good as a hundred or a thousand.
Is that ray of vitality the current me.so I m here Xu Qi an asked Thank you Master, when will I wake up This is a long process.Rest assured, things have been handed over to those who deserve them.
Even if I kill you, the governor can take it for me.Half an hour later, they found the old locust tree.
The old man reacted very quickly and fixed the Chaos Sword Light in an instant.This treasure mirror was made by Xu Yang with all the laws of the ghost way of the small world, and it contains the mystery of the powerful laws of the ghost way.
Demon Venerable Sunset is a great power in the ancient demon world, and he has experienced a lot in his life.As long as there is no spiritual root, they will be sent to live here.
Fairy Tongming and others are discussing the matter of relocating monsters from the outside world.Immediately Xu Yang informed Luo Hu of this matter.
Fortunately, I didn t anger it.Otherwise, the entire Five Elements Realm will be destroyed.Too useless Huan Ling er heard the words and walked aside with a smile to watch Xu Yang s actions.
Seeing that his attack was defeated, the Black Mountain old demon was greatly surprised.After glancing at the three of them, Xu Yang nodded and said, Tell me what s going on Why was he caught and nearly lost his wits The old man in the lead immediately bowed and said, Report to Patriarch, we are also confused Ah Afterwards, the old man explained what had happened in detail, causing Xu Yang to frown slightly.
His strength quickly soared and reached the state of half step transformation of the gods.The five emperors immediately put on guard, and after seeing the face of the visitor, the five emperors immediately relaxed and stood up to greet him with a smile on his face.
He gritted his teeth fiercely and used all his strength to control the Nine Sons Ghost Baby to launch an attack.The Sunset Demon Lord is well informed, knowing that this is the promotion of the world, and he was shocked and envious.
Fellow Daoist and Master Blast will surely be able to suppress Demon Lord Sunset.It will take half a year to realize Yuanpan, and I will hand it over to you in half a year.
Xie Moyuan took the opportunity to launch a counterattack, and a Nirvana Dragon flew out of his body, opened his mouth and sprayed the Nirvana Dragon Ball.Naturally, there is no need to find the treasure refining art, but this Wanyao cauldron is not included.
its beat.Unexpectedly, this demon cultivated so fast, and even advanced to the Nascent Soul stage, but he improved faster, and now the strength of the two sides is very different, Xu Yang just watched quietly without making any further moves.Hearing Xuandi s words, Xu Yang stopped immediately, and recalled a magical treasure, he said with a smile Since you admit defeat, then do as Xu said, when the three fellow Taoists are finished, I will send them to you.
You said that he has been following you, this is not surprising, you practice the Yuanshi Demon Sutra, and the Sunset Demon Lord will be greedy for this exercise.The blood ghost king also rushed out of the palace with the three real Huashen, the two sides confronted each other, and the remaining monks gathered behind the three real Huashen.
While everyone was talking, the complexion of Daoist Taiyin suddenly changed, and he raised his head to look into the distance.A golden sword light shot out, and the sword thread was scattered by a single blow.
Fortunately, he practiced a unique technique, the devilish qi was directly absorbed by him, and the ghost qi was absorbed by the small world, without causing him the slightest harm.There is no abnormality in the surroundings, only faint space fluctuations emanating from the screen in front of him.
The faces of everyone in the room changed drastically upon hearing the words, and Wang Ye said in shock, This is the legendary treasure of the evil emperor s relic Who is that woman in white How could she give this to me When he spoke, there was a burst of sinister laughter outside the window, The evil emperor Sari is indeed here.
The mysterious man did not seriously injure and even the statue disappeared, so he could only wait for it.The woman immediately breathed a sigh of relief when she heard the words, and hurriedly replied Thank you, fellow Taoist, for eliminating this great enemy for me, and the colorful spider is very grateful Xu Yang smiled slightly, and left without further words.
A storm is formed here, and the storm gets stronger as you go down.Looking at the messy scene around him, Baidi spurted out a mouthful of blood in anger.
You only need to follow the vines to find the core of the earth s veins.Urges the kung fu to resist.Looking up, the ancient mirage Yuanjun sat upright on a white lotus and continued to play spells.
And Xu Yang did not neglect, he raised his hand and threw a Heaven Punishing Sword Talisman, the sword talisman shattered and a Heaven Punishing Sword light shot out.It s almost ready, so I can only practice water grinding slowly.
He raised his hand to grab the Earth Vein Bead, and suddenly felt his hand sinking and almost slipped out.It was because he sensed the witch power in his body that he took the initiative to recognize him as the master.
Fairy Tongming looked at Patriarch Haifeng and the two, You two fellow Taoists can also take this opportunity to study the law, hoping to gain something.The two sides fought fiercely at one place, and many great powers also shot again.
Daoist Eclipse is about to flee with two of his men.
In this kind of environment, just use your own sheets and quilt cover to keep it clean And to be honest, if you want to change, just like the patient just now, you just change the mattress and quilt together.Do you have such a big child Ridiculous. I.
Okay, stop talking. I have no understanding. The police will Ask him what he wants to do. As for the girl who was beaten, you can deal with it yourself, don t come to me.
The editor in chief glanced at the bag placed on the table, and the words Provincial Cancer Hospital were clearly visible on it.Yu Haiting was a little surprised, Meat Fatty meat Yes, his wife brought it to him.
Old man, please lay your legs flat. Let me see if the swelling in your legs has gone away It has gone away.But Du Heng was a little girlIt could be seen from her eyes that these actions were not done intentionally by her, and she was also very resistant to such expressions and movements.
The monthly health center salary, plus various subsidies, is six thousand.It s not that I don t love her, or that I don t want to accompany her, it s just that I simply can t stay with her anymore.
I really jumped in and walked out. Next one. Following Gu Ping s shout, the next patient walked in hesitantly.If he can pass it, it means that this person has a good foundation and can lead it by himself.
In the past few days, the work in the health center has become more stable, and there are far fewer people who come to see Du Heng for medical treatment.Du Heng took out all the money in front of Xu Pinglin, and then counted it, a total of four thousand and one.
If it s OK, I ll have a concrete answer then. But I can clearly say that if I really have no choice, it will only cost the same as a bowl of medicine.He Du Heng stretched out his hand to pull the parent up, and he immediately called Zhou Yixian.
I even took the medicine he prescribed. My back pain has improved a lot.Okay. I know. Excuse me, Ms. Zhou. Du Heng breathed a sigh of relief without having to go to the court hearing.
Zhao Xinfang had no feelings for Zhao Xinyuan at all, and he even treated his parents to him His indifference and hurt were all passed on to Zhao Xinyuan.Just cut them when you are told. This thing will affect you for a lifetime.
Senior brother, the teacher will be here soon, please wait.After speaking, he looked at the young man seriously and asked, Have you become more tempered since your appetite increased The young man thought for a moment and nodded, Yes.
I want to be angry, but I feel like something is wrong.He said to Wei Kaida again Sister said, Sister, you are here just in time, let s go together.
Seeing that Du Heng was quite busy, and Dong Yuezhang was really not feeling well today, the meal matter was just left in the dust, Old Du, you are busy first, and we will leave first.But no matter what, the situation of Wang Shiyuan s family must be resolved.
He can t come up with such a prescription, but if you understand it clearly, there is no problem, otherwise the title of professor will be too watery.Such good things must be posted in the most conspicuous place and must be visible to everyone, whether they are hospitalized or people passing by outside.
You go and apologize yourself. What s the point of asking me and Xiao Fang Wang Shuqiu didn t give him any face, and at the same time, he didn t give him any chance.You didn t ask, either. And don t you know how many people there are in a criminal police detachment Du Heng s face turned dark, I m a doctor at a health center.
Du Heng asked doubtfully, What are you doing with this Wang Lili glanced at Du Heng with disdain, Of course we have to weigh the child.I ll talk to the director. It should be fine. Okay, go and ask quickly, and give me a reply after you ask.
But in this way, no matter how much money is spent, the favor is ultimately owed to oneself, and it is a huge favor.When they saw the person coming, it was Liang Lihai from the same village.
After explaining the matter, and after regaining a good attitude, Wu Buwei entered the consulting room again, and then walked to the ward with Du Heng.The moment Li Jianwei finished speaking, the faces of several students present were all ashen, and they mentally put aside the very friendly greetings of the classmate who just asked the question, and of course his family.