Author: admin

HOW TO PREPARE YOURSELF BEFORE RUNNING.

Whether a new runner or a seasoned runner. You should keep running for a long time without torturing your body.

          It is not surprising to see that many new runners give up on weight loss or jogging for good health first. That is because you may not have been able to learn about running techniques yet. The trick to running is not to get tired easily. Then don’t miss it today Because we can lead the way for a long run without tiring Not torturing the body here.

1. Check your health and keep fit.

          Machinery with damaged parts are not fully working. what our body may have a few hidden imperfections, which may make you not run for long After running for a while, I could not feel the pain, my feet hurt knee.

          However, if you still have the desire to run for good health and remain deep in your heart. it is recommended to check your own physical health such as checking the mobility of muscles and joints. Check the health of the knees, back, waist, hips. Be sure to be strong and not easy to risk any injuries so we can run comfortably. Not too tired easily.

2. Warm up before running

          For new runners who don’t really exercise at all Before starting, should warm up first. Try to walk for 5-10 minutes in the basics or try 10 warm-up postures before running to increase fitness and run longer as follows.

Learn more

3. Work hard to keep

          Of course, the first run will be tiring, breathless, and can only be done in a matter of minutes. If your bodies are not used to cardio exercise by running before nor we do not give up our intention Running today is tired. Tomorrow will continue to run again. The body will gradually adjust and allow us to run longer but less tired. Therefore, be diligent in running at least run for 5-10 minutes per day for 5 consecutive days per week is still good.

4. Gradually increase endurance

          if you keep running for a while. We can feel that we can run for longer distances. It mean that your body is getting used to running cardio with the heart beating the building!

5. Trying to run faster.

          Although we ask not to increase the intensity of the run by extending the length of the run like a leap Which is to prevent bodily injury that may occur And prevent your own tiredness. That will multiply But we will ask you to speed up the run instead By running at a normal speed of 2-3 minutes, alternating with sprint (10 seconds), continuing this cycle, or if you run your own footsteps, you may increase your sprint cycle to 30 seconds. In this way, running will improve the strength of the muscles. Increase the capacity of the lungs which will help you to run longer, more durable.

6. climb the slope.

          In addition to increasing endurance in running by speeding up the pace. Train yourself to run on a slope is another thing that I want to try as well. Running and climbing will increase the leg strength Increases the strength of the torso and spine muscles. Also helps to strengthen the lungs. Therefore, if running on a treadmill, then manage to increase the slope of the treadmill Or if it is someone who runs on the road try to find a steep slope or hill to run. It’s good. In the beginning, when running up a hill or increasing slope We may feel a little tired. But if running often, then will chill at all.

7. Strengthen the muscles.

          Running requires almost all the muscles of the body. Which means that we should take care of our muscles the best In addition to jogging according to the above recommendations It may strengthen the muscles with 10 exercise postures for runners Strengthen the muscles for better running.

8. Run alternately, walk fast

          If running for a full footstep for a while and then feeling very tired. Try slowing down and walking fast. By long strides, accelerating at a faster speed than a normal walk This will help prevent the body from causing excessive tension. When the body starts to run, slowly accelerate the pace to return to normal running.

9. Practice breathing while running correctly.

          while running should inhale through the nose and exhale both through the nose and mouth. Breathing should be done. Comfortably and try to breathe with the stomach by inhaling into the lungs until the stomach expands and forced to let the air out with your stomach pull Because improper breathing may cause colic while running. This time, the first intention to run for a long time would probably have been folded by default.

10. Listening to soft music along with it.

          This is not a practical theory proposed for joking, but a research published in the Journal of Sports Medicine and Physical Fitness confirms that listening to upbeat music is easy. 

          However, factors such as running shoes or running clothes are also not overlooked. Therefore, runners should wear good quality shoes designed especially for running. Which will help reduce the impact between the foot and the ground Also, the running clothes should be airy and comfortable. For good ventilation.

          We also want to give a little more accurate running posture. For new runners or those who have been exercising for a while but still don’t know the correct running principles. Try following the article below that we can recommend.
Running to lose weight must pay attention. If you don’t want to hurt your knee Do not put your heels down fully. 

Sport

Get to know the right ways to prepare before running a marathon.

          Running a marathon is a health activity that is becoming popular among young people today. Besides helping to stay healthy Also makes us more sociable as well There are 3 types of marathons: full marathon with a distance of 42.195 kilometers, half marathon with a distance of 21.1 kilometers, and a mini half marathon with a distance of 10.5 kilometers. Will run a marathon so it can go straight away It is important to prepare for the marathon.

          1.  Prepare your body to get used to before running a marathon. The marathon is long-distance running For newbies. If not preparing the body to get used to exercise first May cause injury to the muscles Then may make us no longer want to run a marathon, so prepare your body to get used to the exercise and should exercise regularly for a period of about 2-4 weeks before the actual running.

          2.  Practicing running for long distances  Although our bodies are already used to exercise Well, that’s not how it can go to run. Best way, we have to learn to run long distances as well. Should at least practice 3-4 months before the actual marathon and do not run too hard Should work out a light exercise schedule alternately to allow the body to rest as well.

          3.  Practicing running virtual. Have been practicing running for many months This time, really want to get down to running. The application is complete. But forget anything? Practice is practice Unlike real running Try practicing like before. Let’s try to practice and run the distance that we are going to race.

          4.  Should not force the body too much. Overworking and practicing too much does not allow the body to rest or rehabilitate will have more disadvantages than good, so the limits should be known. Don’t overdo it until it hurts your body.

          5. Get  enough rest Before the marathon, don’t be so excited that you can’t sleep and don’t sleep. Because you have to prepare your body to fit and run with enough sleep At least 7 hours at least.

          6.  Choose foods that are nutritious. Food is an important issue. But it’s not like eating a buffet or pork with seafood Just eat up to five groups during the practice session. And before the actual run, you should eat foods that contain a small amount of carbohydrates so that you have enough energy to run, such as bananas or breads.

          7.  Water  Drinking water is important. Don’t forget to drink water while running to prevent dehydration. Which the best water is water that has normal temperature Or may choose to drink as a mineral mineral as well.

          8. Can  rest sometimes. Do not force run straight down without resting at all. If you run for up to three hours You need to let your body and lungs rest by walking.

          9.  Stretching muscles to increase. fitness Before and after running. We have to stretch the muscles every time to help reduce the injuries of the body and improve the physical performance as well. 

Sport

TOKYO 2020 Olympic Games

2020 Olympics

In The 2020 Olympics. Japan has the opportunity to host the Olympics again. After a period of 56 years (Japan had hosted the first competition in 1964, if the 1940 was canceled because of war), this Olympics is more than a sporting event for all mankind. But it became the hope of the host country to create the best Olympic standard ever for the whole world to see. 

By changing the country including development in all areas of Japan Make believe The management of this Olympics Will be the Olympics of the modern era With the best innovation ever But still preserving The three basic principles that help change the world are: Strive for what is best for you. Unity amidst diversity And connecting with the future.
1. striving for your personal best (achieving your personal best)
2. accepting one another (unity in diversity) .
3. passing on a legacy for the future (connecting to tomorrow)
Tokyo Olympics 2020.

Japan has been an Olympic territory since the 1964 Summer Games, the first time in Asia. In 2021, Japan will host the fourth sporting event. That has a competition Including hosting at the 1972 Winter Olympics in Sapporo and 1998 in Nagano (excluding the 1940s abstained by World War II).Due to the outbreak of the Covid-19 Causing the Tokyo 2020 Olympics to be postponed By the opening ceremony of the Tokyo Olympics 2020 will be held on July 23, 2021.Olympics 2020 Olympic Games 2021 Tokyo 2020 Olympic Games.
2020 Olympics, also known as Tokyo 2020, Held for the 32nd time, held in Tokyo Japan Between 23 July 2021 and 8 August 2021.

3 countries selected in the first round, which are

  1. Tokyo, Japan
  2. Istanbul, Turkey
  3. Madrid spain

By voting ?

Using the secret voting system In the first voting. No city received half of the votes. Tokyo won 42 votes in the first round, while Istanbul and Madrid received 26 votes. In which Istanbul won 49-45 votes. The final round was evaluated against Japan in the final vote. In which the results show that Tokyo was chosen to host with 60 to 36 votes.

As for the Olympic Stadium in Tokyo Received budget for further improvements. Full restoration And a new stadium design competition since 2012, in which the architect Sahahidid, the contest winner There are plans to expand the seating capacity from 50,000 seats to 80,000 seats, which is a popular capacity of the Olympics. However, Prime Minister Shinzo Abe announced that plans to build a new national stadium have been canceled.  Have a contest again In the midst of public dissatisfaction during the construction of the stadium. 

Which has a higher cost than expected In the fall of 2015, a new design by Mr. Kenko Kumuma was approved as the winner of the new stadium design contest. Which opened on December 19, 2019, has a capacity of 68,000 seats and can increase the audience to a maximum of 80, 016 Seats with extra chairs A total of 28 sports venues from 33 sports will be hosted in Tokyo. With the construction of up to 11 new stadiums. 

ReplyForward

Sport

The right way to choose the right running shoes.

Do you wonder how to choose the right running shoes ? after many shoes are not fit for you.

Running shoes are considered as a running device for all runners  . Many people have choosing problem about the right shoes for their feet. Especially for new runners. Some people when trying at the store feel good. But when wearing and feeling that it wasn’t As the administrators often see, friends who kick the ball regularly tend to choose running shoes like football shoes, which is to choose to fit a little. When actually running to find that it is too tight. Many of you are lucky to have running shoes. when I keep wearing it, it starts to get old The model that I am wearing is not manufactured further. Sometimes there are new technologies coming out. Want to try and want to change brands. But not sure if it will suit you? Check out the   
It’s important to look when choosing running shoes. And errors that should be careful

Heel
When you wear running shoes the heels of yours should fit snugly with the heel of the shoes. Emphasizing that the fit is not too tight. If you try to hang a rope loose, do not tie the rope  should be able to take off their shoes. When running, don’t forget to tie the rope to the top hole to prevent the shoes from sliding. Avoid shoes that are worn and feel hurt.  if the secondary size at the shop still hurts When running, the pain will multiply.

Instep
Running shoes that are right for us should be tight and wrap around the back of our feet. Do not let the feeling that the back of the foot is squeezed too much. Some friends may feel that there is an area that is too tightly tightly spotted . Try the lacing technique to fix the strap shoes as follows. 

Width
The foot shape of each friend has different characteristics. Shoes that suit us should have the right width. You should be able to move the front foot. The feet should not touch the edge of the shoe . If you feel that our toe is running aground Meaning that the shoes that my friends tried are too narrow for our feet

Length
An important reason to have a space to allow your feet to expand in both width and length. Since our feet become swollen when we run , so don’t forget to keep the space between the longest toe and the end of the shoe when trying on your friends’ shoes. Try to tie the laces and stand up. Your toe should be able to swing up and down comfortably.

Bend according to the shape of the foot
The shoes will curve while running and there are broken points. We can see this broken point by holding the heel of the shoe and pressing the tip of the shoe to the floor. We call this the Flex Point. Friends should try to see if the Flex Point of the running shoe that we try is similar to that of our feet. The shoes bend to the shape of our feet?

Feeling
This is a simple item that many friends forget while trying on running shoes. Because we tend to wear it while we sit Some people may try to stand. I recommend not to stop there, try to run gently around.  

Sport

Why do they wear the blackout shoe?

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 O’Shea 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. 

Sport

The health benefit of cycling.

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.

  1. 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.

ReplyForward

Sport

What is exactly cardio ?

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? 

ReplyForward

Sport

“France Football have ranked 2 Legend of Goalkeeper from Manchester united for being the top 10 goalkeepers of all-time”.

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 #1 Lev 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

Thanks # ufabet

Sport