Let’s do cycling because it helps to reduce fat, tighten the thighs, hips and abdomen, helping burn up to 350–700 calories per hour as well.
Why do you have to do cycling?
The Thai ufabet Cycling for Health Association has been established as an association since 1991 to help be one force in driving Thai society and all people to see the value. Including the benefits of cycling in various fields As for the health benefits Cycling will help reduce fat, tighten the thighs, hips and abdomen, helping burn up to 350–700 calories per hour.
Depends on time Spinning speed And road surface Also able to prevent heart disease, diabetes and high blood pressure Increase. The efficiency of the circulatory system relieve tension, stimulate the body to secrete growth hormone. Balance the physical, mental health and strength. In addition, cycling can help reduce global warming. Eliminate toxic pollution Conserve natural energy Protect the environment To live with the world until the generations.\
How to prepare the cycling?
We have tips for getting ready to drive safely. Which is recommended by the Thai ufabet Bicycle Health Association Complete with warm up summary the guru of the original teacher.
Choose a bike that is suitable for weight and height.
2. For safety, always wear knee guards, elbows, and helmets.
3. When cycling, do not lift your shoulders, bend your upper back or bend your face, as this will cause more effort.
4. Keep the pedaling rhythm steady on the pedals. Should not spin too slow or too fast for accurate direction control not wobble.
5. Before cycling you should warm up by stretching, arms and legs flick Or running and stabbing the knees for about 5-10 minutes until you feel sweaty.
Cardio for The beginners may not know this word But if people who exercise regularly Or people who are losing weight will know immediately what cardio is and how important it is. How necessary are we to include cardio in our daily exercise plan?
What is Cardio?
Cardio, also known as Aerobic exercise . Is an exercise that focuses on stimulating the circulatory system, metabolic system to strengthen the heart muscle.
The blood circulation system is better. Blood can go to different parts. Of more bodies And bring useful nutrients Such as various vitamins and minerals Including oxygen Better to the destination cells.The cells become stronger, work better, the body become stronger.
What are kind of cardio?
Exercise such as walking, running, swimming, cycling, tennis, HIIT or any type of exercise, which causes the heart to beat approximately 50-75% (or more) of the maximum heart rate Is included as a total of cardio.
Calculation of the approximate maximum heart rate of 220 – age. For example, if a red rat is 30 years old, then the maximum heart rate will be 220-30 = 190 times per minute.
Therefore, if the red rat exercises Causes the heart to continuously beat at least 95 times per minute (50% of 190), then the red rat is considered to be doing ufabet cardio exercises.
Benefits of Cardio Cardio has many benefits. If we regularly do cardio exercises, we will receive the following benefits: Stimulate metabolism. Lose fat, lose weight, reduce thighs, reduce belly ,stronger heart.
Good circulatory system
Reduce stress, depression, improved mental health,Makes the brain work better,Better sleep.
There are many advantages to cardio. And most importantly, who is fat Overweight If wanting to be skinny, have to do ufabet cardio often.
How hard the level of doing a cardio to be good?
As I said in the beginning Any exercise Which causes the heart to beat 50% of the maximum heart rate is cardio. Therefore, proper cardio has no fixed principles. Who is very strong Able to heavy cardio, but if anyone is sick Or just starting to exercise Should start light cardio Collect the flying hours first, do not overdo it and gradually increase the intensity later.
The frequency of cardio
Cardio time That health researchers recommend Minimum, ordinary people must exercise cardio as follows.
30 minutes a day, 5 days a week Or 60 minutes a day, 3 days a week.
the more cardio, the more fit, the faster weight loss So have time to cardio often, but some people who play magic want to strengthen muscles Want to reduce the fat percentage below 10%, then should limit the cardio to a minimum is enough Otherwise, taking too much ufabet cardio will cause the body to use muscles for energy. As a result, the muscle growth was not achieved as intended.
Fat and cardio
People who are losing weight are especially interested in cardio. Because cardio directly reduces fat But the question is How long should we be doing cardio? To reduce fat the most? So let’s look at the ratio of fat burning / glycogen when we do cardio first.
Light cardio (Heart beats about 50% of the maximum heart rate) the body uses fat / glycogen to use as energy in the ratio 60/40. Intensive cardio (Heart beats about 75% of the maximum heart rate). The ratio of fat / glycogen that water bodies burn is equal to 35/65.
In the case of intensive cardio Although the ratio of fat burning to glycogen is lower. But the calorie content of burned fat is up to 140 CAL, higher than the fat burned by light cardio that burns only 120 CAL.
The more we cardio. The more fat is burned Anyone who is not worried about building muscle. It is advisable to focus on cardio exercise very much before (but do not force the body to hurt. Exercise as much as we can)
The best time of cardio
A good cardio can be done all day. There is a belief that cardio in the morning will help reduce fat as much as possible. Because the body can burn calories from stored fat directly. Without having to burn the calories that result from meals Makes losing weight faster.
Have seen many advantages of doing cardio, then you should start cardio exercise from today Maybe cardio to cure illness Or increase physical fitness. Maybe set a small goal first and then increase the target size is not certain that in the next 6 months, friends may be 1 in 10 national marathon runners. Who knows?
Recently, “France Football”, the famous football magazine from France has ranked the 10 best goalkeepers of all time. Which can be said that each person is all gods, with the former Manchester United goalkeeper being on the list of the best goal keeper.
Edwin van der Sar # rank 9 This top Dutch goalkeeper has been awarded the ufabet European Best Performer Award twice (1995 and 2009) and has achieved great success at the club. Especially when staying with Ajax Amsterdam (1990-1999) and Manchester United (2005-2011) where the opportunity to experience the UEFA Champions League trophy.
Peter Schmeichel #rank 6 In addition to having excellent defensive skills, Schmeichel is considered to be one of the most successful goalkeepers. It is a major force of the Danish national team, “Fairy Tale Dens”, who made their debut in the 1992 ufabet Championship to be a surprise,and grabbed many more trophies when watching for Manchester United, including 5 Premier League titles, 3 FA Cups, 1 League Cup and the UEFA Champions League. Schmeichel won titles in Denmark, England and Portugal.Few were as imposing as the Dane, who captained Manchester United to the Treble in 1999.
For the number #1Lev Yashin, nicknamed the ‘Black Spider’ due to his distinctive all-black outfit. He is the only goalkeeper in history to win the coveted Ballon d’Or. He only ever played for Dynamo Moscow and the USSR, helping to change the way a goalkeeper is viewed by commanding his defenders and coming off his line when he sensed danger. The top 10 goalkeepers of all-time. 1. Lev Yashin 2. Gordon Banks 3. Dino Zoff 4. Gianluigi Buffon 5. Manuel Neuer 6. Peter Schmeichel 7. Sepp Maier 8. Iker Casillas 9. Edwin van der Sar 10. Peter Shilton
THE MORE THE FOOTBALL INDUSTRY ENTERS THE MODERN ERA ONE THING THAT WE ALWAYS SEE IS FASHION OF STUD SHOES THERE ARE MANY BRANDS, DESIGNS AND COLORS THAT CAN SAY THERE ARE NEW MODELS RELEASED EVERY YEAR. THERE ARE NEW COLORS RELEASED EVERY QUARTER.
Even so, we tend to see images that seem unfamiliar from time to time. When they pick a stud color ‘Black’ was put on the training ground and the stadium … Lionel Messi, Neymar, Paulo good Karbala , Ufabet or Harry Mack. All of these guys have done.
And that leads to the question of Why do they need to wear all black studs? Or that the English word has been defined as ‘Blackout’ ?
The first reason that players have to wear all black football boots. If tightening the definition, it is inevitable that the term ‘benefit’ Because gone Sponsor contract made with athletes Is no different from a career contract with the agency That is, when the contract expires They also have the right to negotiate with other agencies. Especially as a device related to making a living such as shoes, then it is not strange that the footballers have to try beforehand whether it suits themselves or not. However, must not forget that Even though it may be tried and satisfied until wanting to change to use immediately But the fulfillment of the signed contract is the most important thing. Because if you don’t follow Of course, there must inevitably be a sequel. Especially Huge fines from breach of contract Like Mesut Ozil, Ufabet who had been sued by Nike for changing to wear adidas shoes at the beginning of the 2012/13 season, although negotiations have not been concluded.
With the above reasons Causing the players who are currently negotiating for a new shoe contract Therefore having to color the shoes completely black Part one is to avoid Pali in order not to break the contract. Another part Is a signaling that a competitor has now submitted a contract If wanting to continue wearing Please hurry to submit a new contract.
As for the matter of being a shoe from the original sponsor Or the new owner who submitted the proposal As well as being all black shoes that various sports brands Produced from the factory. Or painting shoes of other colors From being completely black This depends on the preferences and circumstances of each individual.
As mentioned at first that stud shoes are released every year. And in every development Inevitably there must be a test to find faults As well as asking opinions from actual users for the best work to be done. Which there would be no one who could give a better answer Professional footballer That has to be used to make money everyday
For the said reason. We therefore have seen the players. Especially those stars that are prominent in various brands. Try out the new studs that are currently under development. Due to the fact that when stud shoes have a new look Many things have been developed. Which sometimes adding color to the shoes. Has become an indication of the strengths or things that have changed.
TRY NEW THINGS
Although moving the camp is an important reason for doing Or looking for an all black stud to wear But for some players that are like the face of the brand. We still see images of them wearing plain colored studs. No pattern to see continuously.
If I can say is that it is ‘ a request from the company to support itself.
Of course, each brand, the manufacturer wants to keep the development as secret. that causes them to make studs in all black to disguise new things on the shoes as well.
CREATE A HABIT OF RISING STARS.
There are still reasons for players to wear all black shoes,but this seems to have happened to most young players.
This is because some clubs have issued regulations that are clear. The young player in the club’s academy. Can wear only black shoes Absolutely never wearing colorful shoes. In order to raise awareness for them to focus mainly on training, developing the footsteps. Don’t just pay attention to fashion or things. From outside the field that will cause them to lose concentration
One of the clubs that has clear rules about this is Manchester United in the days when Sir Alex Ferguson was the team manager, which former player John Oche and Ufabet said in the Red Devils. “Regardless of the rules, color stud exists in the youth team. They have to wear black studs only. When you get to the top team or the reserve team Will be given freedom in this matter But if you wear a pair of eye-catching studs and do not perform well, He will treat you differently from others. Almost can’t bear it. “
But farewell to Sir Alex’s position, combined with modern football fashion, we are starting to see fewer black studs on the market. Resulting in strict rules in the past gradually Now eased By the young players of the Red Devils team at the moment must wear the Stud that the club sponsor sent to the same model, the same color, everyone Even up to the U18 outfit will be allowed to freely sign with the shoe company.