Lax training head. Mastering Lacrosse: Essential Training Techniques for Offensive Dominance

How can players improve their lacrosse skills beyond team practices. What techniques are crucial for mastering individual offense in lacrosse. Why is self-confidence important for lacrosse players and how can it be developed.

The Importance of Individual Offensive Skills in Lacrosse

In the world of lacrosse, the ability to create offensive opportunities is paramount. As Coach Mike Pressler of Bryant University aptly puts it, “Nothing happens until somebody gets a step!” This fundamental concept underscores the critical nature of individual offensive skills in the sport.

Why is this so crucial? Team practices often focus on broader strategies and group dynamics, leaving limited time for honing personal offensive techniques. To truly excel and become an offensive threat, players must dedicate additional time to mastering these skills independently.

Key Components of Individual Offense

• Footwork
• Dodging techniques
• Shooting accuracy and power
• Recognition of angles and defensive patterns
• Understanding “tricks of the trade”

By focusing on these elements, players can dramatically improve their offensive capabilities and become invaluable assets to their teams.

The Art of Dodging: Foundation of Offensive Play

Dodging is the cornerstone of individual offense in lacrosse. It’s the skill that allows players to create separation from defenders, opening up scoring opportunities for themselves and their teammates. But what makes an effective dodge?

Elements of a Successful Dodge

1. Quick change of direction
2. Explosive first step
3. Body control and balance
4. Stick protection
5. Field awareness

Mastering these components requires dedicated practice and repetition. Players who excel in dodging often become the focal points of their team’s offense, drawing defensive attention and creating space for their teammates.

Developing Stick Skills: The Key to Ball Control

While dodging creates opportunities, superior stick skills allow players to capitalize on them. How can athletes improve their stick handling abilities?

Consistent practice is crucial. Players should focus on:

• Cradling at various speeds and angles
• Quick stick maneuvers
• One-handed control
• Switching hands smoothly
• Catching in traffic

By honing these skills, players enhance their ability to maintain possession under pressure, execute precise passes, and unleash accurate shots when scoring opportunities arise.

Shooting Techniques: Turning Chances into Goals

The ultimate goal of offensive play is to score, making shooting proficiency a vital skill for any lacrosse player. How can athletes improve their shooting accuracy and power?

Key Factors in Effective Shooting

1. Proper grip and stick positioning
2. Body alignment and balance
3. Hip rotation for power generation
4. Follow-through technique
5. Shot placement and deception

Regular practice of these elements, combined with situational drills that simulate game scenarios, can significantly enhance a player’s shooting capabilities. Remember, the best shooters in lacrosse are those who can maintain accuracy while under defensive pressure.

Lacrosse IQ: Understanding the Game Beyond Skills

While physical skills are crucial, the mental aspect of lacrosse often separates good players from great ones. What constitutes a high lacrosse IQ?

A player with strong lacrosse IQ demonstrates:

• Quick decision-making abilities
• Understanding of offensive and defensive schemes
• Ability to read and exploit defensive weaknesses
• Effective off-ball movement
• Game situation awareness

Developing lacrosse IQ involves studying game film, understanding various strategies, and gaining experience through gameplay. Players who excel in this area often become on-field leaders, capable of making split-second decisions that can change the course of a game.

The Role of Specialized Training in Player Development

Given the importance of individual skills in lacrosse, many players turn to specialized training programs to supplement their team practices. How do these programs benefit athletes?

Advantages of Specialized Lacrosse Training

• Focused attention on individual skill development
• Personalized feedback and instruction
• Opportunity to address specific weaknesses
• Exposure to advanced techniques and strategies
• Increased repetition of key skills

Programs like Heads Up Lacrosse offer small group training sessions that concentrate on elite skills such as dodging, stick work, shooting, and lacrosse IQ. These targeted sessions can accelerate a player’s development, helping them stand out on the field.

Building Self-Confidence Through Skill Mastery

The impact of skill development in lacrosse extends beyond the physical realm. As players master individual offensive techniques, they often experience a significant boost in self-confidence. Why is this psychological aspect so important in sports?

Self-confidence in lacrosse:

• Enables players to perform under pressure
• Encourages risk-taking and creativity on the field
• Helps maintain focus during challenging game situations
• Fosters leadership qualities
• Contributes to overall enjoyment of the sport

By providing players with the tools to excel individually, coaches and trainers not only improve their on-field performance but also contribute to their personal growth and self-esteem.

The Journey of a Lacrosse Coach: Insights from Experience

The path to becoming a successful lacrosse coach often involves a mix of playing experience, continuous learning, and a passion for developing young athletes. One such journey is exemplified by Coach Lyndsey, whose story offers valuable insights into the world of lacrosse coaching and player development.

Key Milestones in Coach Lyndsey’s Career

1. Involvement with Washington Inner City Lacrosse Foundation (WINNERS Lacrosse)
2. Focus on goalie coaching and clinics
3. Launch of an online resource for lacrosse training
4. Pursuit of full-time coaching in California
5. Volunteer coaching at the Division I level
6. Expansion into fitness, nutrition, and performance training

Coach Lyndsey’s experience highlights the multifaceted nature of lacrosse coaching, emphasizing the importance of continuous learning and adaptation in the field.

Comprehensive Approach to Athlete Development

Modern lacrosse training extends far beyond stick skills and physical conditioning. What other aspects should be considered in a holistic approach to player development?

Key Areas of Focus for Complete Athlete Development

• Mental game strategies
• Performance training techniques
• Proper nutrition and hydration
• Adequate sleep and recovery
• Personal growth and character development

By addressing these areas, coaches and trainers can help athletes reach their full potential both on and off the field. This comprehensive approach not only produces better lacrosse players but also well-rounded individuals equipped to handle challenges in all aspects of life.

Leveraging Technology in Lacrosse Training

In today’s digital age, technology plays an increasingly important role in sports training, including lacrosse. How can players and coaches utilize technological resources to enhance their development?

Innovative Tools for Lacrosse Training

• Video analysis software for technique refinement
• Virtual reality simulations for decision-making practice
• Wearable devices for performance tracking
• Online platforms for accessing training resources and expert advice
• Mobile apps for drill suggestions and progress monitoring

By incorporating these technological tools into their training regimen, players can gain valuable insights into their performance and identify areas for improvement more effectively.

The Impact of Specialized Training on Team Dynamics

While individual skill development is crucial, it’s equally important to consider how these improved abilities translate to team success. How does specialized training for individual players affect overall team performance?

Benefits of Individual Skill Enhancement for Team Play

1. Increased offensive threats create more scoring opportunities
2. Improved ball control leads to better possession statistics
3. Enhanced lacrosse IQ contributes to more effective team strategies
4. Confident players become on-field leaders
5. Diverse skill sets allow for more dynamic and unpredictable offense

As individual players improve their skills through specialized training, the collective capabilities of the team are elevated. This can lead to more successful game outcomes and a more cohesive team dynamic.

Addressing the Mental Health Aspect in Sports

The journey of an athlete isn’t always smooth, and it’s crucial to acknowledge the mental health challenges that can arise. How can the lacrosse community better support players’ mental well-being?

Strategies for Promoting Mental Health in Lacrosse

• Open dialogue about mental health issues
• Integration of mental health resources into training programs
• Stress management techniques for athletes
• Encouraging a balanced lifestyle beyond sports
• Creating a supportive team environment

By addressing mental health openly and proactively, the lacrosse community can foster a more supportive environment for players at all levels. This approach not only benefits individual athletes but also contributes to the overall health and sustainability of the sport.

The Future of Lacrosse Training: Trends and Predictions

As the sport of lacrosse continues to evolve, so too do the methods and philosophies surrounding player development. What trends are emerging in lacrosse training, and how might they shape the future of the sport?

Emerging Trends in Lacrosse Training

1. Integration of data analytics for performance optimization
2. Increased focus on position-specific training
3. Emphasis on cross-training with other sports for overall athleticism
4. Growing importance of video analysis and remote coaching
5. Customized training plans based on individual player metrics

As these trends take hold, players and coaches who adapt and embrace new methodologies may find themselves at a competitive advantage. The future of lacrosse training is likely to be more personalized, data-driven, and holistic in its approach to player development.

Cultivating a Lifelong Love for Lacrosse

While skill development and competitive success are important, fostering a genuine passion for the sport is equally crucial. How can coaches and parents nurture a lasting love for lacrosse in young players?

Strategies for Nurturing Lacrosse Enthusiasm

• Emphasizing fun and enjoyment in training sessions
• Sharing the rich history and culture of the sport
• Encouraging participation in lacrosse communities and events
• Highlighting the life skills developed through playing lacrosse
• Providing opportunities for players to give back to the sport

By focusing on these aspects, the lacrosse community can ensure that players develop not just as athletes, but as lifelong ambassadors for the sport. This approach helps to grow the game and create a sustainable, vibrant lacrosse culture for future generations.

About — LM Training

After graduating, I went home in hopes of finding a job somewhere nearby. However, despite me thinking my involvement with lacrosse was over, it seems the universe had other plans. While on a break from job hunting, I naturally went on Facebook to distract myself. I saw a video pop up about an organization called the Washington Inner City Lacrosse Foundation (aka WINNERS Lacrosse). After seeing the video, I wanted to get involved immediately however I could. I received a response shortly after, that a position was available to be the program director if I was interested in applying. After a little while, I found out I got the job! Working at WINNERS was an incredible experience. Being around kids who had no idea what the sport was and watching them fall in love and smile the entire time made me find my passion and love for the game again. I will forever be thankful for that.

As much as I enjoyed WINNERS, I experienced some of the most difficult moments internally as I battled intense bouts of depression. Getting through this period in my life is what pushes me to openly discuss my mental health struggles to possibly help others through their own. Goalie coaching was always a bright point for me. One day I gave a coach’s goalie clinic and something was sparked inside of me.

In a room with about 30 coaches, I told them all about stance, how to save the ball, warming up goalies, how to pick your goalie, etc. I was able to answer any questions they had, and I realized that a lot of coaches really don’t know how to coach goalies. The thought sat with me for a while, and I decided to launch the site.

Fast forward a year, I decided to make the move to pursue my love of coaching this sport full time to California. During that time I invested in my education of fitness, nutrition, and performance training to further help the athletes I was coaching, and subsequently anyone that needed help advancing their health and fitness.

After coaching high school for two years, I was provided an unexpected opportunity to volunteer coach at the Division I level by my former college coach. It was a dream…until the coronavirus hit. Now, I find myself back in my hometown but still fulfilling the passions I can’t let go of – making people around me better inside and out. Check out the various services I can provide here.

I launched this site originally with the intent to only provide goalie training information, but as time has gone on I’ve come to learn that it’s not just goalies that need help. This is especially true around aspects of the mental game, performance training, nutrition, hydration, and sleep. That’s what brought me to launch my Patreon page to provide a weekly dose of information on nutrition, training, mindset, and personal growth for athletes and truly anyone to learn.

If there are any topics you wish I would discuss or questions you have feel free to email me at any time. Are you one of those people that wants to jump right in? Check out my blog! You can follow me on these social media channels: Facebook, Twitter, Instagram, and YouTube. 

Thanks for reading, it’s certainly been a journey! I’m excited to help anyone I can during this challenging time. Remember through whatever struggles you face, you are stronger than you think. As my favorite author Glennon Doyle says, “we can do hard things!”.

Spread love always.

Lyndsey

Heads Up Lacrosse. rise above.

DODGE – SHOOT – SCORE – WIN
​Small Group Training for 4-7 players (Boys or Girls)
​​Elite Training for Dodging, Stick Skills, Shooting and Lax IQ
​Contact Coach Bracken to schedule your elite training
​[email protected]
​201-669-6239

Why Heads Up?  Over 40+ years of playing, coaching and training has revealed:

• Team practices don’t allow the time for mastering individual offense. You have to master it on your own to compete.
• Mastering individual-offense requires technical instruction (and repetition) in footwork, dodging and shooting
• Mastering recognition of angles, defensive tendencies and “tricks of the trade” are as important as skills
• Self-confidence is a quality we all want our kids to have. Mastering individual-offense is an important step in building self confidence and achieving success on the field. 

RESULTS:
Last year (spring 2017) our top SOPHOMORE at Heads Up had a breakout year with 25+ goals on a remarkable 60% shooting! He dodged his way to 90% of his goals.

Required:
​Full equipment for boys or girls
​Short stick training only (goalies and D welcome, but must use attack/midfield sticks)
Current US Lacrosse membership

Location/Facility – Indoor with field turf
F. O.R.C.E.
Performance Training
22 Hollywood Avenue
Ho-Ho-Kus, NJ
07423
www.forceperformancetraining.com

Lacrosse Club – Big 4 Lax

The HHH Girls Club (head, heart, hustle) teams practice on a year-round basis and participate in tournaments throughout the year.  

HHH gives players the opportunity to play lacrosse at a high level year-round while also allowing them to play multiple sports.  HHH practices every Sunday in the fall and twice a week in the summer. We also hold optional skill sessions for players throughout the year on Saturdays. All players are encouraged to play with their township lacrosse teams and the HHH schedule is set up so that they are able to do so.

HHH players are instructed by professional coaches and compete against the best club teams in the nation.  HHH Head Director Colleen Magarity has a great background at the college coaching level as well as playing with and against the nation’s top D1 coaches, allowing her to provide excellent insight and guidance throughout the recruiting process.

Winter training includes a box Lacrosse session with MLL Star Kevin Crowley in the Penn Charter Gym and the girls will practice for January and February leading up to a potential Box lacrosse Tournament or Game against Boys or girls of the same age.

Coaches for the Big 4 HHH Girls Program

2021 – Colleen Magarity, Big 4 HHH Girls Director, Head Coach at Penn Charter, Northwestern 2011, 3x National Champion, All-American, and NCAA All-Tournament, Captain 2011 Team. WPLL Philly Fire Member, UWLX Boston Storm 2016 and 2017. GA Hall of fame Inductee for Soccer, Basketball, and Lacrosse.

2023 – Julie Cross, Midfielder at Syracuse, High School All-American at Upper Dublin, Current Assistant coach at Cabrini

2024 – Erin Dunne, National Champion at Franklin and  Marshall, High School All American

2024 – Rachel Smith, University of Florida Alum, current Ursinus College Head Coach

2025- Mary Dean, 4-year standout attacker at Penn State and High School All American, Head Coach at Germantown Academy

2025– Sinead Brierley, 4 year standout at St. Joes, Starting Defender, High School All-American at SCH

2026 – Deb White, US Lacrosse Hall of Famer, Penn Charter Assistant Coach

2026– Liz Trojan, Assistant at Temple University, Attacker at Villanova University, All-Big East First team

2027 – Kirsti Paavola- Johns Hopkins Graduate, Star Defender and Captain of the team, High School All-American at Notre Dame Prep, current PC Assistant Coach

2027 – Kasey Mock, All- American Defender at Syracuse, High School All-American

2027 – Maddy Lesher-Current Drexel Assistant,  Loyola All-American Defender, WPLL Defender

2028-Christina Ferrara- Program Director at Harlem Lacrosse, 2014 Shepards University Graduate

2028- Halle Majorana– Syracuse All- American Attacker, AUP Attacker

2029 – Julia Braig, Maryland University defender, 2019 IWLCA Defender of the Year, St. Joes Assistant Coach

2029– Caroline Steele, Maryland University attacker, 2017 Big Ten Tournament MVP, St. Joes Assistant Coach

Goalie Coach – Riley White, Cabrini University, 2019 National Champion

Goalie Coach – Kelsea Donnelly, Towson University, current Drexel assistant

College Coach Summer Assistants

Macaul Mellor – Colorado

Alexis Joseph – Duke

Savannah Sweitzer – USC

Delaney Sweitzer– USC

Becky Browndorf- Florida

Emily Wills– Loyola

Devon Whitaker – Virginia

Liz Scott – Loyola

Belle McHugh – Drexel

Summer, Fall & Winter Skills Clinics & Camps

Join Triumph Lacrosse Club and our fun, knowledgeable and experienced staff at the Hawk on Friday, August 20, 2021.

 

This 1-day clinic @ the Hawk is open to any & all female student-athletes, ages 10-15 years old (grades 5th-10th). Triumph Lacrosse will have instructors on hand, with custom engineered training plans catered to the each of the following groups:

 

• 1st Time – Beginners
• Novice –to- Intermediate
• Advanced –to- Elite
  
   

Our clinic will include introduction, instruction, and training for all “field positions” and goalkeepers as well!

Items needed for the clinic:

• Girls Lacrosse Stick *
• Girls Lacrosse Goggles/Protective Eyewear *
• Athletic Mouthguard
• Athletic shoes or non-metal cleats
• Activewear (t-shirt/tank, shorts, legging etc)
• Large (full) water bottle (20-32 oz)

*- Loaner sticks and goggles canl be provided – if needed. If new equipment is desired, contact Michigan Lacrosse Company at 734. 459.1833, email [email protected] or shop in store at

Michigan Lacrosse Company

6102 Gotfredson Rd

Plymouth, MI 48178

 

Don’t miss this great opportunity for your student-athlete to learn from and train with former NCAA Head Coaches, current MHSAA Varsity Head Coaches, NCAA Division I and Division II players.

 

Beginners:

• Learn more about the fastest growing sport in the world
• Experience the fun and excitement of girls’ lacrosse
• Learn the fundaments and skills unique to girls’ lacrosse
• Develop Lacrosse “Stick Skills”
• Gain “Lax IQ”
• Participate in dynamic, no-linear, and fast-moving training stations
• Compete in fun contests and games

Novice – Intermediate:

• Review fundaments, mechanics and skills unique to girls’ lacrosse
• Further develop Lacrosse “Stick Skills”
• Increase “Lax IQ”
• Participate in dynamic, no-linear, and fast-moving training stations
• Compete in fun contest and games
  
   

Advanced – Elite:

• Further develop Lacrosse NEXT-LEVEL “Stick Skills”
• Increase “Lax IQ”
• Participate in dynamic, no-linear, fast-moving and challenging training stations
• 1v1s, 3v3s, Man-Up/Man-Down, Free Position Shots
• Dodging and defensive training
• Elite Level Shooting Techniques & Drills
• Compete in fun contest and games
  
   

DATE:  Friday, August 20, 2021

TIME: 6:30 PM – 8:00 PM

CHECK-IN TIME: 6:00 PM – 6:25 PM

LOCATION: 

HAWK Community Center

29995 Twelve Mile Rd

Farmington Hills, MI 48334
MAP LINK  

Ages/Grades:

• Age 10 – 15
• Grades 5th – 10th

Athlete Participation Fees: 

• Farmington Hills Resident Fee: $40
• Non-Resident Fee: $45

Home › Marlin LAX Camps

We are excited to offer two sessions of Marlin Lacrosse Camp (Boys & Girls) for the summer of 2021! Virginia Beach Sportsplex and Virginia Beach Field House provides us with great facilities for both outdoor and indoor games each day! REGISTER NOW to catch our $25 “Early Bird” Discount!

All COVID-19 protocols & safety measures will be followed. Details to be released as we near our first session. We had zero COVID cases during our summer 2020 camps last year!

Tryouts for our 2021 757 Select Lacrosse teams will be held March 14th and 21st from 9 – 11am.

NEW 757 Select Store is UP!

Get stocked up on the latest 757 Select Lacrosse swag compete with our new logo! Visit our online store and outfit yourself. We’ve got beanies, hats, hoodies, jackets, t-shirts, socks, h30 bottles and even tumblers. Great place to find a gift for players and fans.

There are quite a few Virginia lacrosse camps available to the up and coming player today….but Marlin Lacrosse Camps are simply the finest. Our professional instruction, led by Coach JP Stewart and his staff of NCAA coaches and players, combines specialized training with FUN to achieve lifetime lacrosse skills. Our goal is to bring our years of experience, practice, and knowledge to campers in a low camper-to-staff environment that will make you a better player. Whether your goal is to improve stick skills, learn face-off technique or to take your overall game to the next level our Virginia lacrosse camps and clinics are the place to start and finish. Check our current schedule to see what programs are running now here in Tidewater. Feel free to contact us with any questions you might have.

Camp & Clinic Schedule

• 2021 Summer Camp Session I

Monday thru Thursday | June 28 – July 1

9AM – 3PM
Ages 7 thru High School
Register Now!

• 2021 Summer Camp Session II

Monday thru Thursday | July 26 – 29

9AM – 3PM
Ages 7 thru High School
Register Now!

Payment Options

We accept all major credit cards via PayPal.

You may also make checks payable to:
Marlin Lacrosse Camps and send them to following address:

Virginia Wesleyan University
c/o JP Stewart, Athletics
5817 Wesleyan Dr.
Virginia Beach, VA 23455

Contact Us

Marlin Lacrosse Camps
Phone: 757.455.3135
Fax: 757.461.2262
Email: [email protected]

Driving Directions:

The Full Ride — Shoot n Scoop – StringKing Youth Stick

The Full Ride (Girls)

Give your youth player the tools to discover lacrosse in a fun, safe, and intuitive way!

The Full Ride brings together Shoot n Scoop, StringKing, and Swax Lax to offer the most innovative and highest-quality lacrosse equipment to start your youth player off on the right foot.

The Full Ride Includes

• 1 Shoot n Scoop — Learn and develop critical fundamentals of shooting and scooping

• 1 StringKing Women’s Legend W head (strung) with Youth A105 Shaft  — Right size and weight stick with durable and flexible mesh pocket that’s perfect for players up to 10 years of age

• 1 Swax Lax training ball — A confidence-building regulation sized and weight lacrosse ball that’s soft yet durable

The StringKing Women’s Legend W head with Youth A105 shaft comes together to create a stick that is light, balanced, and correctly proportioned, making it perfect for backyard and youth league play (legal up to 10U league play).

Product Benefits:

•     TheLegend W women’s lacrosse head features a stiff construction for greater consistency and a pinched face shape to maximize control. It delivers legendary performance in all conditions.  The superior materials and design of the Legend W women’s lacrosse head make it a stiff and durable weapon at only 117 grams.  

• A great pocket is the most important part of a lacrosse stick and critical to learning proper fundamentals.  The higher pocket placement and forward return of the Legend W creates a more focused pocket, giving you more hold and better ball control, building confidence from the get go.

• Leave the hacksaw in the toolbox!  There’s no need to cut down a full-sized lacrosse stick, which is extremely top-heavy. The 28-inch A105 Jr. shaft and is designed so the weight of the stick is balanced and feels like a real stick should.

Swax Lax training balls are the first and only soft lacrosse ball that are the same size and weight as a regulation ball. The ball was developed by a longtime lacrosse coach and has been field tested by boys and girls in Kindergarten through men’s and women’s college lacrosse teams.

Product Benefits

• The patent-pending soft ball helps new players develop their skills with greater confidence.  No more wincing kids as the ball is passed to them!

• Makes lacrosse more approachable to beginners.  

• Softer than hard rubber lacrosse balls and gentle on hardwood gym floors and other surfaces.

• Provides less bounce and no rebounds making for a more productive practice environment.

• Highly durable and shock absorbent

Weight: 142 to 149 grams
 Diameter: 64 mm

We’ve partnered with StringKing and Swax Lax as they have the same passion for youth lacrosse as Shoot n Scoop, bringing to market products that make it easier and fun to learn and play lacrosse. 

About Our Partners:

StringKing’s roots are in high-performance lacrosse mesh and string, as they successfully created mesh and string that maintains it’s form and feel in the rain; has a shorter break-in time; and remains consistent throughout extensive use.   They have since extended into sticks, shafts, heads, and other lacrosse accessories.  https://stringking.com/

Swax Lax® is committed to offering safe, innovative lacrosse products, services, and teaching guides that encourage lacrosse players to become more self-confident as they develop their skills on and off the field. Their first product, Swax Lax Lacrosse Training Balls, offers players the opportunity to learn and practice the sport with less fear and more confidence. https://www.swaxlax.com/pages/about

StringKing Warning & Warranty

If your stick breaks within its 6-month warranty period, StringKing will replace it for free.

Covered

• Major dents, cracks or breaks.
• Any bend in the shaft.
• Manufacturing defects.

• Anything that would deem the stick unplayable or significantly affect performance.

Not Covered

• Intentional alterations or deliberate misuse.
• Minor dents or scratches.
• Normal wear and tear.
• Purchases from unauthorized dealers.

Photo documentation and valid proof of purchase are required for a full warranty credit.

Warranty replacement sticks have a limited warranty that covers 50% of their retail value. If you use your warranty credit to upgrade to a more expensive stick, your replacement stick will have a full warranty.

Swax Lax Warning & Warranty

Product Limitations

• Not intended for children under 4
• Balls are suitable for rebounders but not wall ball
• Dangerous if ingested by humans or animals
• Swax Lax balls should only be used with age-appropriate head and eyewear
• Can cause injury if shot at high speeds (is suitable for shooting at high speeds)

Beware of Swax Lax® knock-offs because they may not be as durable and well-made as our original, patent-pending design! We’ll be dealing with knock-offs on a case-by-case basis once our patent claims issue.

Warning: Any projectile, including the Swax Lax training ball, is capable of causing serious injury or death. Avoid shooting the Swax Lax training ball at the head or face of another player. Protective gear, if properly used and maintained, may reduce the risk of some injuries, but it cannot and does not prevent all serious injuries.

Warranty: Swax Lax LLC offers a 90-day replacement-ball guarantee on balls deemed defective in materials or workmanship under normal lacrosse game-playing conditions. This guarantee is valid on balls purchased through an authorized retailer. Please send a photo of the damaged ball and proof of purchase to [email protected]. We cannot guarantee a replacement ball of the same color.

How to Change a Lacrosse Head & Handle | Live Healthy

A standard lacrosse stick’s two part construction lets you choose a custom combination of stick head and handle that fits your playing style. Once a head and shaft have been attached for a while, it may take some force to get them apart even after you remove their anchoring screws. Once you attach a new handle to an old head, you’re ready to go, but if you switch to a new head you’ll need to break in the pocket before your next game or practice.

1

Buy a replacement head or handle made by the same manufacturer to ensure that it will mesh with your existing stick.

2

Remove all screws where the stick shaft connects to the head using a Phillips head screwdriver. Add the screws to your stick repair supplies, as most sticks use a standard screw.

3

Hold the head of the stick between your feet for leverage, then pull up to separate the head from the handle.

4

Spray an oil lubricant on the area where the shaft and head connect if you have trouble pulling the head off.

5

Attach the replacement head or handle to the existing stick component.

6

Line up the head so it’s flush to the shaft.

7

Affix all screws to secure the stick shaft and head in place.

8

Break in the pocket on your replacement head by hitting it with a pocket pounder device, or by throwing a ball into the mesh at least fifty times.

References

Tips

• Check your warranty before buying a replacement head or handle for a broken stick. Some companies offer free replacement if your stick breaks within a certain timeframe after purchase.

Writer Bio

Dan Howard is a sports and fitness aficionado who holds a master’s degree in psychology. Howard’s postgraduate research on the brain and learning has appeared in several academic books and peer-reviewed psychology journals.

90,000 Harbingers of childbirth – How to understand that it is time to go to the hospital?

Subscribe to our Instagram! Useful information about pregnancy and childbirth from leading obstetricians and gynecologists in Moscow and foreign experts: https://www. instagram.com/roddompravda/

Advice and opinions of leading children’s specialists: https://www.instagram.com/emc.child/

Every pregnant woman looks forward to the upcoming birth with excitement and joy.The closer the cherished date, the more attentively the expectant mother listens to the changes taking place in her body and in the behavior of the baby. Of course, the expectant mother wants to know by what signs it can be understood that childbirth is just around the corner.

The harbingers of childbirth are usually called external, really tangible changes in the body, which are direct preparation for the onset of labor. The tissues of the birth canal – the cervix, vagina, vulva, perineum – become sufficiently elastic, stretchable, but at the same time very strong and resistant to tears.The cervix is ​​located in the center of the vaginal fornix, shortens by almost half its normal length and softens significantly. The cervical canal – the lumen of the cervix that connects the uterine cavity with the vagina – opens slightly, as a result, the diameter of the cervical canal is approximately 2-2. 5 cm. The fetal head should go down as low as possible and press tightly against the entrance to the small pelvis. Of course, such a significant “restructuring” takes more than one day.

Female sex hormones are responsible for preparing for childbirth.During nine months of pregnancy, progesterone “reigns supreme” in the body of the expectant mother. It ensures the normal tone of the uterus (a relaxed state of the muscles), the production of cervical mucus – a mucous plug in the cervix that protects the fetus from infection. The normal development and growth of the fetus, the necessary concentration of nutrients and oxygen in the mother’s blood, as well as their timely and uninterrupted delivery to the baby, largely depend on the amount of progesterone during pregnancy.

Shortly before childbirth, the production of progesterone decreases markedly, and it is replaced by estrogens – female sex hormones.The increase in estrogen in the blood is caused by the need to prepare the body for the upcoming birth. It is these hormones that are responsible for the elasticity and patency of the birth canal. The speed of cervical dilatation in the first stage of labor depends on them. In the second period, when the cervix of the uterus is fully opened and the fetus passes through the birth canal, it is also very important how elastic and extensible the walls of the vagina are – the duration of the persistent period will largely depend on this. Finally, the very beginning of labor depends on the level of estrogen: contractions occur as a result of a nerve impulse, which is caused by a certain level (“peak”) of estrogen accumulation.

These changes are normal and do not require an unscheduled doctor visit or hospitalization. Harbingers of childbirth are manifestations of planned restructuring in the body of the expectant mother, the “finishing touches” of preparation for the upcoming joyful event.

The absence of clearly noticeable changes on the eve of the expected date of birth is also not a pathology. Not all expectant mothers celebrate those changes in well-being, which are usually called harbingers. However, this does not mean that preparation is not taking place.In some cases, the “final preparations” go unnoticed by the pregnant woman. Therefore, you should not worry or urgently contact a specialist.

The appearance of any of the “precursors” indicates the likelihood of developing regular labor within the next two hours – two weeks. None of the described sensations give a 100% guarantee that a woman will become a mother within the next 24 hours. Hormonal changes before childbirth begin approximately two weeks before the expected birth.Theoretically, during these two weeks, at any time, a pregnant woman can note certain changes in well-being. Consequently, the absence of labor in an hour, a day or even a week after the first noted changes is not a pathology and does not require a special consultation with a doctor.

Changes in well-being on the eve of childbirth, requiring immediate medical attention:

• Scarlet discharge from the genital tract in any amount.
• Severe abdominal pain.
• Increased blood pressure (above 130/80 mm Hg).
• Increase in body temperature to 37.5 ° C and above.
• Increased heart rate (more than 100 beats per minute).
• Severe headache, vomiting, visual impairment.
• Significant increase in edema.
• Absence, a sharp decrease, a sharp increase in fetal movements.
• Suspected leakage of amniotic fluid.

Weight loss . Shortly before the expected date of birth, the expectant mother may celebrate some “weight loss”. Weight loss during this period is associated with the elimination of excess fluid from the body, that is, a general decrease in edema. The more pronounced was the fluid retention during pregnancy, the more weight the pregnant woman will “lose” on the eve of childbirth. During pregnancy, water is retained in the body of all expectant mothers to a greater or lesser extent. The reason is progesterone, a hormone whose main function is to support pregnancy. Before childbirth, progesterone is replaced by estrogens. It is estrogens that remove excess fluid from the body. The first results are visible on the hands, feet and legs. Depending on the severity of edema, weight loss before childbirth varies from 0.5 to 2.5 kg.

Changing the chair. An increase in the frequency and change in the consistency of physiological discharges on the eve of childbirth is also associated with an increase in the level of estrogen and the elimination of fluid from the body of the expectant mother.Similar changes in the body of a non-pregnant woman are observed during menstruation. The stool can become more frequent up to 2-3 times a day, at the same time there may be some liquefaction of feces. More frequent urge to defecate, a sharp change in the color and odor of feces in combination with nausea and vomiting is a reason for consulting a doctor – under such “precursors” food toxicoinfection can be masked.

Descent of the fundus of the uterus. Shortly before childbirth, the baby is pressed by the presenting part (most often this is the head) to the lower segment of the uterus and pulls it down, pressing against the entrance to the small pelvis.The fetus is “grouped”, taking the most advantageous position for itself at the time of the beginning of the contractions. As a result of such “preparations” on the part of the fetus, the uterus “sags”, and its upper part – the bottom – ceases to exert pressure on the internal organs. After the lowering of the fundus of the uterus, the pregnant woman disappears shortness of breath (it becomes easier to breathe, there is a feeling of full inhalation). If in the last month the expectant mother had belching, heartburn, a feeling of heaviness in the stomach after eating, when the fundus of the uterus descends, these phenomena disappear.However, having dropped lower to the pelvic area, the uterus will exert more pressure on the internal organs located there. The organs of the small pelvis, in particular, include the bladder. It is located directly in front of the uterus, at the bottom of it. Behind the uterus, at a distance of several centimeters, is the ampulla of the rectum – the outlet of the intestine. It is not difficult to guess what the result of pressure on the bladder and rectum will be: the urge to use the toilet before childbirth can noticeably increase.

Isolation of the mucous plug. During pregnancy, the glands of the mucous membrane of the cervical canal (lumen of the cervix) secrete a special secret. It is a thick, sticky, jelly-like mass that forms a kind of cork. The mucous plug completely fills the cervical canal, preventing the penetration of bacterial flora from the vagina into the uterine cavity. Thus, the cervical mucus, or mucous plug of the cervix, protects the fetus from ascending infection.Before childbirth, when, under the influence of estrogen, the cervix begins to soften, the cervical canal opens slightly and the cervical mucus contained in it can be released. In this case, the expectant mother may find small clots of mucus of a yellowish-brownish color, transparent, jelly-like consistency, odorless. The mucous plug can stand out at once or move away in parts during the day. In the latter case, there is sometimes a slight discomfort in the form of “stretching” in the lower abdomen, reminiscent of sensations before or during menstruation.However, most often, the release of a mucous plug is not accompanied by tangible changes in the well-being of the expectant mother. After the passage of the mucous plug, it is not recommended to visit the pool, swim in ponds and in the bath. When immersed in water, it fills the vagina; thus, in the absence of a mucous plug, the risk of infection of the fetus and membranes through the slightly opened cervix increases.

Training bouts. Training or false contractions are those that appear shortly before childbirth and are not actually labor activity, since they do not lead to the opening of the cervix. A contraction is essentially a single contraction of the wall of the uterus; this contraction usually lasts a few seconds. At the time of the contraction, the expectant mother feels a gradually increasing and then gradually decreasing tension in the abdomen. If at this moment you put your palm on your stomach, you can notice that the stomach becomes very hard, but after the contraction it completely relaxes and becomes soft again. In addition to the involuntary tension of the uterus, there are usually no other changes in the well-being of the expectant mother during false contractions.Distinguishing training fights from real ones is not difficult. In most cases, false contractions are weak, painless, irregular, or alternating at a significant interval (30 minutes or more). Labor pains, on the other hand, are characterized by regularity and a gradual increase in intensity. Unlike false contractions, real contractions lead to a visible result – the opening of the cervix. In doubtful cases, a simple obstetric examination will be sufficient to establish an accurate diagnosis. In other cases, training contractions, like all precursors of childbirth, do not require a visit to a doctor or hospitalization.False contractions can be repeated for several hours and then stop. Most often, they bother the pregnant woman in the evening and morning hours for several days.

Discomfort. In the last weeks before childbirth, many pregnant women notice discomfort in the lower abdomen and in the sacrum area (the area slightly below the lower back). Such changes in

the well-being of the expectant mother is caused by the stretching of the pelvic ligaments and the increased blood flow to the pelvic organs.Usually these minor sensations, described as a feeling of “light languor” in the lower abdomen, are comparable to similar phenomena in the period before or during menstruation. Discomfort, like training contractions, often bother the expectant mother in the morning and evening hours. The level of discomfort is minimal, it should not worry the expectant mother and does not require medical intervention.

All precursors of childbirth can appear during the last two weeks before childbirth, their presence, as well as absence, is the norm and does not require a visit to a doctor.It is important to learn to listen to changes in your body, not to be afraid of changes in well-being associated with prenatal preparation, and most importantly, to have time to mentally and physically prepare for the most important event – the birth of a baby.

Subscribe to our Instagram. You will find useful information about pregnancy and childbirth from the leading obstetricians and gynecologists of EMC.

Runner’s heart rate. What you need to know and how to use this knowledge

Running is one of the most accessible types of physical activity, with definite training results.Even if you do not set any specific sports goals for yourself, you still develop some function of your body: you improve your overall health, recover from tough competitions or workouts that were yesterday or the day before yesterday, increase the body’s endurance and burn fat, expand the aerobic capacity of the body, increase the ability to a speed that you have never run at all or could only run a very short distance. Each of the goals is achieved with the help of a certain load, well, where there is a load, there will also be a heart rate, which in a running environment is usually measured in units of “beats per minute”.

Running heart rate is a very good and objective indicator (because expressed in numbers) of the load on your body – the higher the heart rate, the higher the load, the more the body uses up energy, but also the faster you can run. This suggests a close analogy with the movement of a car – the more you press on the gas, the more fuel enters the engine, the more power is generated when it is burned, and the faster the car goes.

If you are an athlete who is actively involved in sports, if you are an amateur who regularly participates in competitions, then we have special discount cards for you that allow you to receive significant discounts on the equipment, shoes or clothing you need.

However, it should be noted that this analogy has an even deeper meaning: with different fuel supply, with different engine power output, different things happen – when you just start the car and start off, the car barely picks up speed, then – switching to second gear, you accelerate even faster, after switching to third speed, you can already overtake slower fellow travelers, at fourth speed, at above average rpm you have access to cruising speed on the freeway, well, fifth or sixth speed is already for that, when you need to get from point A to point B very quickly, or there is no speed limit on the highway.

It is impossible to reach a speed of 100 km / h at the first speed, just like starting from a traffic light at “fourth” is very bad for the engine of the car. Each switch has its own job. Each “speed” is for a specific application.

The same is the case with the heart rate. At first, you warm up and run very slowly – the pulse value in this case will be barely distinguishable from the state of rest. Further, you increase the speed, and the pulse also begins to gradually increase.After that, you go to your usual speed, the pulse also reaches a higher value. But, here you decide to add more, for example, you want to overtake some slower runner in a race, or you want to improve your final time, which you achieved the last time. Even more speed – even more heart rate, now – you are just a bird flying low over the asphalt or trail track at this moment. The speed is pleasant for you, everything is easy, no hard feelings. However, you decided that it would be good to accelerate harder and put more power into your “engine” – the speed has increased to the maximum and you cannot run faster purely physically. The pulse is at the highest value and it seems that a little more and your heart will jump out of your chest. That’s all, the limit to your physical capabilities, your “car” cannot “go” faster in any way – the pulse is at maximum, the legs do not run, it is dark in the eyes.

An important conclusion that can be drawn from the idea that at a certain speed you can get a certain result, what at a certain heart rate, (more precisely, in a certain range), it is also possible to achieve a strictly defined training result.That is, if you need to lose weight, then you need to run in the heart rate zone in which fat is burned. You need to train endurance, pump the cardiovascular system – you run in another zone. If you want the muscles in your body to become stronger, you also run in a certain area.

What if you start to run very slowly, barely changing from walking, and your heart rate is already very high> 180 beats?

This can mean several things:

1. You are very overtrained and your body is not yet fully rested. You do not need to continue jogging – walk and even slowly until your heart rate returns to acceptable levels.
2. You are in poor physical shape, most likely you are a beginner and you, to begin with, need to regularly walk a certain number of kilometers. At first, it may not look very interesting – you probably decided to run a marathon already this fall, but the truth is, and it is true that if your heart rate when walking with a slight tension “scales” for a value of 160-180 beats, then your heart just not ready for such loads and you need to start with walking, gradually, and in very small doses, adding the transition to light running.For people who are just starting to run, the transition “walking> jogging” can be one year, after which you will be able to run at an acceptable heart rate for an hour and a half at a slow pace.
3. You have questions with the work of the cardiovascular system and you urgently need to see a specialist doctor. Continuing training is not worth it at all and in any way – health is more expensive!
4. Your body is severely depleted by high loads, it is extremely low in carbohydrates – fuel for running and water for cooling the body.

Special sports nutrition and drinking with isotonic drugs can compensate for the loss of carbohydrates and water.

We recommend you a detailed article about what “sports nutrition” is, why you need it and why it allows you to qualitatively replenish the expended energy and increase productivity during training or in the process of competition.

All isotonics in “Kant”

All sports nutrition in “Kant”

Why do all people have different heart rate zones?

The fact is that people are all different – one has a weight of 70 kg, another has 90, one is a beginner, the other is a master of sports in athletics and is included in the “ten” best results at the Moscow Marathon, one runner is only started training and his cardiovascular system is far from ideal, and the other has been training for 15 years and has already run 20 marathons.In total, there are several main factors that affect the heart rate:

• Body weight.

  

  People who are overweight have a high percentage of body fat and high heart rates compared to those who have less fat. Fat is a ballast that the body needs to carry over a distance, the more it is, the more muscles have to “work”, the more the heart has to pump blood to feed them and the higher the pulse.

• Level of fitness.

  The higher the level of fitness, the greater the body’s ability to use the cardiovascular system to assimilate oxygen dissolved in the blood, which is pumped by the heart from the lungs to the muscles. Higher training – the heart needs less effort, pulse – lower, lower training – the heart rate is higher.

• Smoking and drinking alcohol.

  Bad habits that affect the state of the cardiovascular system and increase the value of the pulse.

• Air temperature.

  In case of heat, the heart, in addition to delivering oxygen-enriched blood to the muscles, also works to cool the body, performing, in fact, double work. Double work = more effort = higher heart rate.

• Painful condition. Before, during training, immediately after. Moreover, if you have recently been ill with COVID-19.

  Intensive running lowers the immune system, and then there is the disease with its viruses and bacteria, as well as medications.Naturally, the heart begins to work much more intensively in order to saturate the blood with the necessary elements to increase immunity, but if it is more intense, it means that the pulse value will definitely be far higher than the usual numbers.

• Stress and intense emotional state.

  The nervous system during stress works with great tension, the pulse in a state of physical rest can go off scale for 100 beats per minute. During stress in the human body there is an increased production of the corresponding hormones (adrenaline and norepinephrine), which “accelerate” the heart.Most athletes, going to a responsible start, notice an increased heart rate even before they crossed the starting line – this is just a consequence of the action of hormones. And imagine that additional blows from physical tension are added to the value of the pulse from emotional stress … Of course, the value of the number of beats per minute will be higher.

How do I determine my heart rate zones?

In order to understand exactly how “heart rate zones” are defined, let’s clarify the terminology.There are concepts of heart rate – heart rate and pulse. Heart rate is the number of heartbeat cycles, a physiological indicator of the heart rate for a certain period, and “pulse” is the number of blood impulses that the heart pushed out after contraction, which created a measured oscillation of the artery walls that arose over a certain period of time.

A more accurate parameter for determining the “heart rate zones” is the heart rate, i.e. the number of heart cycles, not the pulse, which, in fact, is a consequence of the heartbeat cycles.

The heart rate value (like the pulse) is a purely individual value and depends on the temporary and permanent factors that we have given above. The pulse zones are calculated from the MHR value – the maximum value of the heart rate. MHR is the highest number of heartbeats per minute, which is achieved at the maximum capacity of the body during intense training. This is the highest number of beats per minute your heart is capable of performing at maximum load.

To calculate the MHR, you should not use mnemonic rules such as “…. (digit) – age = MHR “. Everyone’s organism is different and such an equation has no scientific explanation.

MHR is best recognized in special laboratories, where there is the necessary equipment in the form of treadmills and heart rate monitors.

For the same reason, it makes no sense to calculate heart rate zones in absolute numbers. Qualified physiologists and sports doctors claim, and we agree with them, that at present it is correct to calculate the heart rate zones, relying not on specific heart rate numbers, but on the percentage of the HRM found during the test in the laboratory.

Knowing your own indicator of the maximum heart rate, you can calculate your own, personal heart rate zones and make your training plan that will develop certain qualities, and with which you can prepare for important starts.

A competent training plan should include training of various orientations – for “pumping” certain qualities: an increase in general physical endurance, the development of speed-strength qualities, recovery training after heavy loads and pre-competition, unloading periods.

What quality is trained in each heart rate zone?

From resting heart rate to MHR, there are different heart rate zones that correspond to workouts of varying intensity. Currently, a gradation of five pulse zones has been adopted. Training in each of the zones has its own characteristics and gives a certain result.

1. Very low intensity wellness area (white / gray).

50-60% of the MHR. This is where overall physical endurance improves.Training in this zone improves overall fitness, facilitates recovery from challenging and prolonged workouts, and prepares runners for high heart rate workouts. Training in this area is the most comfortable, easy and accessible even for beginners. This zone is best suited for those who are either just starting to exercise, who are overweight, or have a low overall level of physical fitness – the base.

2. Fitness area (blue).

60-70% of the MHR.Training in this zone also helps to increase overall endurance. When exercising in this zone, the connection of fats as energy sources begins, the quality of muscle fibers increases, and the density of the network of capillaries through which oxygen is delivered to the muscles begins to increase. Training in the second zone is an essential part of the training program for every runner looking to lose weight. Training in this zone will increase the total calories burned compared to the previous zone.The condition of the cardiovascular and respiratory systems is significantly improved.

3. Aerobic zone (green)

70-80% of the MHR. Most effective endurance training area. This type of running trains the aerobic capabilities of our body, i.e. the ability to absorb oxygen and transfer it as efficiently as possible to the muscles. Training in this area stimulates the development of a large network of small capillaries. The number, elasticity and diameter of blood vessels increase, the volume of the lungs increases, the functional state of the respiratory system improves, and the heart becomes stronger.Training in this zone increases the efficiency of blood circulation in the heart and skeletal muscles. When exercising in this heart rate zone, lactic acid begins to enter the bloodstream.

4. Anaerobic zone (yellow / orange).

80-90% of the MHR. Training in this zone develops maximum performance and improves speed endurance, i.e. the ability to run quickly and for a long time. When the pulse reaches 90% of the MHR, oxygen, which is carried by the blood, begins to be insufficient for oxidative reactions, so the cells go into anoxic anaerobic mode.Fats in this zone are practically not burned, and carbohydrates stored by the body are used to obtain energy.

A by-product of metabolism in anaerobic mode is lactic acid, which begins to be released especially intensively. It causes an ever-increasing feeling of fatigue in the muscles, so training in the anaerobic zone will not work for a long time. In this zone, short-term high-intensity training is usually planned and performed. The result of training is an improvement in the indicator of maximum oxygen consumption, which means that the “acidification” of muscle fibers in trained runners will come later.The value of the threshold of anaerobic metabolism, at which the body ceases to utilize lactic acid, is also pushed to the larger side. Endurance is greatly improved.

5. Zone of maximum effort (red)

90-100% of the MHR. Training in this area develops maximum performance. The body learns to work at the limit of its capabilities, spending all available energy reserves, the respiratory system and the cardiovascular system work with the maximum possible efficiency, at the limit of their capabilities.Lactic acid will intensively accumulate in the blood, and after a few minutes you will not be able to continue the exercise due to total fatigue. Training in this area is typical for professional athletes in the pre-competition period. For people who want to lose weight or simply improve their health, being in the “red” zone is highly discouraged, neither in the competitive nor in the training period. If you have driven yourself into this zone, then our recommendation is to get out of it as quickly as possible.

How to control which “heart rate zone” do you train?

This can be done in the following ways:

1. Calculation of heart rate on the carotid artery or wrist.

A method that has practically never been used anywhere, but it may come in handy if you have doubts about the accuracy of the indicators of your modern electronic gadgets that measure heart rate.

Place two fingers on the inner side of the wrist or in the carotid artery, on the neck.It is in these places that the pulse is felt in the best way. You count the number of beats in 15 seconds, the indicator is multiplied by 4. The method is inconvenient in that it cannot be used on the go and the heart rate value cannot be fixed during the entire time of your workout.

2. Use of electronic heart rate monitors.

Currently, there are several types of such devices and methods of reading heart rate values ​​with their help.

Among the many varieties of gadgets, the models with a chest mount are the most convenient and most accurate.The sensor, located on the belt, picks up electrical impulses from the heart during a stroke and transmits these values ​​via a Bluetooth radio channel to receiving devices, which can be a special device, a wristwatch or a smartphone with a fitness application installed.

After you receive data on your MHR and calculate the values ​​of your heart rate zones in specific heart rate figures, you enter these values ​​into your watch, statistics systems, and also into your fitness applications.

During a training process or a competition, heart rate sensors transmit heart rate data to your watch or smartphone, and you see on the screen of your watch or smartphone in which “heart rate” zone your current heart rate is located.After training or competition, this data is saved in the statistics system and you can later analyze how accurately you performed the tasks of the training plan.

All sports watches and heart rate sensors in Kant

Key models:

Special article on the use of gadgets in running training

A detailed article on the Suunto sports watch.Overview of important “chips” and necessary functions

How do I use my heart rate zones for training?

First of all, it should be noted that each training plan is made exclusively for a specific runner, for his goals and objectives, taking into account the physical condition in which the runner is before the start of the training process, taking into account the time before the key start for which the person is preparing.

If you want to train with high quality, then we recommend that you contact our partners – companies that have proven themselves in the organization of training processes:

For quality workouts you will definitely need:

• running shoes
• Quality Running Clothes
• If you are going to do trail running, then running backpacks will be difficult to do without
• waist bags will help you take everything you need for a run: phone, keys, wallet, gels, water bottle, etc.p.
• special bottles and flasks for water. Different volume and color
• massage balls, rollers, cylinders, fitness bands, training loops – this is what will help you during physical training and in the process of recovery from runs
• running sunglasses
• sports nutrition – to maintain your tone on the races and to recover from
• bandages and tapes will help you recover better and faster or protect you from injuries

The goal of any training plan is the development, improvement of completely specific, physiological parameters, physical and mental qualities.Well, since there is a meaningful “goal”, then it is obvious that there is a certain starting point – something from which you begin your path to the goal. In order to understand what state you are in, why you “start”, what you need to train, we recommend that you undergo special testing – a treadmill test in a laboratory or a medical center, which objectively, in “numbers”, will show – in what state your body is in.

Treadmill test is a test of an athlete on a treadmill with an assessment of the functional state of his cardiovascular system, the level of BMD (maximum oxygen consumption), clarification of the MHR and TANM (the threshold of anaerobic metabolism or lactate threshold, after which the body is no longer able to process the secreted milk acid enough).Such testing allows you to detect a dangerous pathology on the part of the cardiovascular system even before the start of intensive running exercises, since it is carried out at the limit of the body’s functional capabilities.

The test results in a “digital” picture of your condition. Based on these data, your “heart rate zones” are determined, your training plan is built, which should develop what you need to develop and what is desirable.

Training tips for heart rate:

1. All runners should alternate the first four heart rate zones during their workout.The training process should include training in all zones. Keep the “red” zone for competition when you are at the top of your fitness.
2. Warm-up should be based on the principle: “first we turn on the first gear and drive very slowly, when the engine warms up then we will strain it.” The overwhelming majority of professional trainers say that a warm-up before the workout itself is an urgent need, but it should smoothly immerse the body in an increasing load, stretching unheated muscles is traumatic.Light jogging with heart rate acceleration to the second heart rate zone so that the muscles are saturated with blood is the best prelude to a good warm-up.
3. Recovery training after high intensity training is just as important as any workout before and should be done entirely in the green or blue heart rate zone.
4. Recovery is just as important as stress. Lack of recovery, “more and more”, deviating from the training plan is one of the most common mistakes beginner runners make, directly leading to injuries and depressed emotional background.Recovery time – for both physical and emotional relaxation. If, after the recovery period, during training, you see that your heart rate is “off scale”, that at the usual speed your heart rate “flies” to a different heart rate zone, this is a sign that you are not well rested and you need to lower your ambitions about the intensity of training. …
5. Interval training is just as important as long or tempo training. Beginner runners often neglect them, but they must be done.The settings in your gadgets will help you to control being in a certain heart rate zone, without going to the “maximum”.
6. If your main task is to “lose weight”, then you need to alternate training in fitness – “green” and aerobic – “orange” zones – №3 and №4. However, if this is not enough for you, and you want to improve your own endurance, for example – to achieve the best time on official races, then you can increase the number of anaerobic training in the “orange” zone – number 4.
7. Perhaps one of the simplest ways to explain the difference between aerobic and anaerobic zones is to say, “If you can talk calmly while running, then this is your aerobic zone. If you run at such a speed that you cannot speak freely, then you are running in the anaerobic zone. ”

Going to training with a specific goal, run, focusing on your heart rate, trying not to go beyond a certain heart rate zone – so you can progress without injury and emotional burnout.

It’s never too late and never too early to start training with running. Running is an extremely democratic sport available at any age. Before starting any training cycle, be sure to consult a doctor, get tested and get admission to jogging.

We highly recommend buying everything related to running after a personal visit to the Kant store and consultation with our professional salesmen.

If you live in a city where there are no our stores, then this is not an obstacle to purchasing what you need.Simply, when making a purchase through our online store, please note that we have delivery by couriers and transport companies.

You can also use self-pickup if it is more convenient for you

However, if you are confident in the model, if you are sure that the specified size or size will suit you 100%, then our online store is at your service. When buying via the Internet, we offer various payment systems:

• in cash to courier
• by bank transfer
• on card
• by installments
• with gift voucher

All details on different forms of payment

New items in Kant:

We also recommend you useful articles on “running” topics:

Upon purchase, you can apply the accumulated or welcome bonuses for the first purchase.To do this, you need to register in the new bonus program “Kant” and receive welcome bonus rubles to your account only for registration.

90,000 Correct running technique. Practical advice

Alisher Yakupov on the run

© [unknown]

Is it necessary to set the correct technique from the moment you start running? Or can you do without it with light loads?

Relearning is harder than learning from scratch. For me, giving up on technique is tantamount to giving up any running goals altogether.Rarely are there people who do not want to run a little faster, a little longer, and get less tired.

Light loads are a relative question. Recently, a typical incident happened with a colleague. She worked on the sparing MyAsics program, but at the very end, in the half marathon, she developed an inflammation of the knee joint. The first thing I asked was if she was landing on the heel in front of her. Of course, it turned out that way. It is noteworthy that the knee has never bothered before, and the girl’s physical level is above average – she does a lot of dancing.

You can not work on the technique and run anyhow, but it is like moving through a minefield – sooner or later it will explode. Now a colleague needs to undergo treatment, to relieve inflammation. Banned running. She promised to do technology after rehabilitation. Those who have not yet been injured have a unique opportunity to learn from the mistakes of others.

Do you need any special physical condition for proper running? Leg strength, abs, flexibility?

Nothing unattainable is required. We need a functional minimum.If a person has never played sports, he most likely has weak calves, which will greatly slow down progress in technology. The second problem point is the core: lower back, buttocks, abs, hips. If the muscles in these places are weak, the person bends in half or arches the back, protruding the pelvis. And no amount of technical advice will help him. There are hundreds of complexes to strengthen your core muscles. A good way to check the condition of your stabilizers is with the plank exercise.

Another enemy of correct technique is the stoop.The reason is problems with the muscles of the chest and back. The person working at the computer hardly uses them. The law works: use it or lose it. Muscles weaken, shrink, shorten, and prevent the shoulders from expanding normally. Runners with atrophied pectoral muscles are easily recognized by their forward-curled shoulders and depressed chest. As a result, the center of gravity shifts and the technique collapses. But the worst thing in this situation is not the technique – the lungs and the heart are cramped in such a constricted body. Hence the high pulse and heavy breathing.The solution to this problem is surprisingly simple – the usual wide push-ups and pull-ups.

Flexibility is important, but it is better to talk not about flexibility, but about the mobility and stability of the joints. These qualities are determined by the length of the muscles, the elasticity of the ligaments and the work of the nervous system. That is, the ability to achieve a certain amplitude of the joint is not only a property, but also a skill, and it can be trained. For running, we need the mobility and stability of the hips, knee and foot. To achieve these goals, exercises from yoga, Pilates, gymnastic stretching are ideal.Exercises for flexibility and mobility will expand the amplitude of the work of the hips – the stride will become wider, it will be easier to cast and land the leg. Running speed and quality are guaranteed to improve. Exercises for joint mobility can be done during warm-up, static stretching – after training.

I also like to practice an hour and a half of yoga before bed on hard running days. Then the next morning it is much easier to get up.

Is there an end point in setting the correct technique? Will you ever be able to relax or is it an endless process?

I would like to joke that there is no limit to perfection, but I will not.Everyone decides for himself when enough is enough. It is reasonable from the very beginning to devote enough time to this, and after achieving acceptable results, support with the help of SBU (special running exercises) once a week – two. Perhaps professional trainers will argue with me, but I believe that you need to start with functional training and analysis of technique. We need to prepare ourselves for the increased load. That is, first sharpen the sword, and then go into battle with it, and not vice versa. Minor adjustments to technique and posture plus strengthening the leg and core muscles will do more for the hobbyist than an increase in volume.The risk of injury will be significantly reduced.

Describe how the correct running technique looks in your mind.

For me, the long-distance running technique checklist looks like this:

• neck in a neutral position, eyes look forward

• inhale two steps, exhale two steps at a tempo run

• straightened shoulders and are omitted.

• the press is slightly tense, provides stabilization of the hips

• elbows do not protrude, arms are bent 90 degrees

• feet quietly lands on a wide part exactly under the center of gravity of the body without shuffling and unnecessary movements

• heel touches the ground last for a split second and immediately comes off

• the heel is pulled up to the buttock.

• no or minimal toe push

• frequency of touches – 90 times per minute for each leg.

• minimum vertical oscillation

• maximum relaxation during the lowering phase.

• speed is controlled by body tilt, not cadence.

Wings for Life World Run Ambassador Yure Koshir

© Samo Vidic / Red Bull Content Pool

What are the stages of mastering this technique?

First stage – strengthening muscles, work on coordination and stabilization.Squats, jumping on toes, pumping calves on stairs, lunges, twists, boats, bends, push-ups are ideal here. TRX loop exercises work very well.

The second stage – exercises that work out certain details of the technique. Best Exercises: Hip Raise, Jumping, Reindeer Step, Heel Pulling, Cross Step, Back Run. In my opinion, a good way to train yourself to land on your feet and work out efficiency in movements is exercises with a rope: single and double jumps, forward and side steps, jumps on one leg and my favorite is running with a rope.

The third stage – small runs in minimalistic shoes, working out all the details of the technique at the same time. It is necessary to start such training from small distances, no more than a kilometer, and even less if you are overweight or problematic feet.

The fourth stage is a gradual increase in volume to the usual one, while maintaining control over the technique. No more than 10% per week. After a few months, the muscles of the calves, small muscles of the foot, thighs and core will already be sufficiently strengthened, running will become economical and fast.It doesn’t matter how much you can run. It is important how much you can run correctly.

Can the correct technique be learned without the help of a trainer? If so, how?

The first thing to do if the goal is to correct your running technique is to reduce your ambitions and forget about records for a while. The biggest challenge without a coach is learning how to objectively measure your progress.

Here’s a quick plan of action:

• Review your training plan and replace a couple of runs a week with specific running and strength exercises.

• read technical books, watch the video;

• Find a minimalist training shoe with a slight toe-to-heel drop;

• regularly shoot yourself on video, preferably in slow motion, study changes in technology, check the checklist;

• Keep a diary, note changes in heart rate, pace and pain.

For an objective assessment of the results, you can purchase a gadget that will give extended training statistics: cadence (number of touches to the ground per minute), vertical oscillation (body oscillation between the phase of flight and landing), time of contact with the surface, heart rate, etc.I now have a Garmin Forerunner 620. In my opinion, this is the best option for working on a technique without the participation of a trainer.

Indicators should change over time. The optimal cadence is about 170-180 touches per minute, over time it should grow to 180. The optimal oscillation is from 6 to 13 cm, with the improvement of technique this value should decrease. A good ground contact time for an amateur is from 200 to 300 milliseconds, for a professional this figure is below 200.

Do you need to master the correct technique if you are exercising on a treadmill at home or in a club? It is rubber, the shock loads are less.

Good technology not only means less shock, but also cost-effectiveness. Regardless of the surface, the right running technique will allow you to run longer, farther, faster.

What points, especially in terms of errors and their correction, should you pay special attention to?

The most common mistake is focusing on one particular detail and ignoring other factors. For example, a person read somewhere that you have to land on your toes. He goes for a run and runs in wide jumps, stretching his leg forward and lowering it far in front of him.As a result, he earns problems with the foot and periosteum, gives up running for a long time and comes to the conclusion that this technique is not for him. If he had spent time on a book, did special exercises, prepared muscles, learned to control all the details – everything would be completely different.

Progress does not happen as a result of reading a book or insight – it is a long-term work on oneself. Sometimes it seems to a person that everything is already clear, he closes the book in the middle and tries to run a long distance with the new “correct” technique.Even if everything is done correctly, changing the technique will shift the load on the muscles that do not expect it at all. The result is pain and frustration again.

Now the most important thing. Remember that our bodies are very different. We don’t run to run properly. We learn to run properly to enjoy our hobby more and reduce the risk of injury. Therefore, I do not urge you to turn into control freaks and calculate your cadence for the rest of your life, but repeat the memorized checklist of good running technique every morning.It’s like learning to drive a car. Over time, knowledge will turn into reflexes, and you will not need to constantly monitor and check yourself, but only occasionally undergo a “technical inspection” of the chassis. Gadgets, numbers and exercises will fade into the background, and your skill will become a part of you. Then the real running will begin – full of lightness, speed and pleasure.

Exercises to strengthen the pelvic floor muscles (Kegel exercises) in men

This information will teach you how to do pelvic floor exercises (Kegel exercises).

to come back to the beginning

About Kegel Exercises

The main purpose of Kegel exercises is to help you strengthen your pelvic floor muscles. These muscles support your bladder and bowels.

Thanks to Kegel exercises you will be able to:

• Control or prevent leakage of urine and stool (feces), known as incontinence;
• improve your sexual health.

to come back to the beginning

About the muscles of the pelvic floor

Figure 1.Pelvic floor muscles

The pelvic floor muscles line the pelvic cavity and support the pelvic organs (see Figure 1). These are the muscles that relax when you urinate (when you go to the toilet in a small way) and during gas or bowel movements (when you go to the toilet in a big way). These are the same muscles you use to contain and prevent urine from leaking or gas.

To feel this, try to stop the flow of urine during the first morning urination.The muscles involved in this are the muscles of the pelvic floor. Do not do this often, as stopping the flow of urine each time you urinate can be harmful.

to come back to the beginning

How to do Kegel exercises

Kegel exercises are very simple. You can do them anywhere, as it won’t be noticeable.

To do the Kegel exercise, follow the instructions below:

• Start by pulling in your pelvic floor muscles and holding them there for 5 seconds.To do this, imagine as if you are pulling in and lifting the genitals. Do not hold your breath while doing this. Counting out loud will prevent you from holding your breath.
• After 5 seconds, slowly and completely relax the muscles, holding them in this state for 5 seconds.
• Repeat the exercise 10 times and do it at least 3 times daily.

During this exercise, your pelvic floor muscles may fatigue. If this happens, stop the exercise and do it later.

This exercise does not involve the muscles of the abdomen, legs, or buttocks. Exercising these muscles will not help you regain control of urination or improve your sexual health.

As you continue to do these exercises, you should increase the amount of time the pelvic floor muscles are in a contracted and relaxed state. Start with 5 seconds and gradually build up the time each week until you get to 10 seconds.

to come back to the beginning

When to do Kegel exercises

Most people prefer to do Kegel exercises while lying in bed or sitting on a chair.They can be done in any position convenient for you. Doing Kegel exercises while standing can be very beneficial as urine leaks usually occur in this position.

To prevent urine leakage, try a Kegel exercise before:

• stand up;
• go;
• go to the toilet;
• sneeze or cough;
• laugh.

Doing these exercises regularly can help you strengthen your pelvic floor muscles and reduce urine leakage.

‌ Do not perform Kegel exercises with a Foley ^® catheter (thin flexible tube).

to come back to the beginning

Pain and Kegel Exercise

Kegel exercises should not hurt. Many find them simple and relaxing. But if you use the wrong muscles when doing them, you may feel discomfort.

• If you develop back or abdominal pain after exercising, you may be exerting too much effort and using your abdominal or back muscles instead of your pelvic floor muscles.
• If you have a headache after exercising, you may be straining your chest muscles and holding your breath.

If you have questions, call the Nurse. It is also advisable to discuss with your healthcare team the possibility of using pelvic floor physiotherapy. This kind of physical therapy can help you treat possible bladder and bowel problems, or problems in the groin area.

to come back to the beginning

90,000 precursors of childbirth in multiparous and primiparous, what happens, active movements of the child

What happens to a woman at 39 weeks pregnant?

The fetus at the 39th week of pregnancy is already large and takes up all the place in the uterine cavity.The kid is constantly on the move – so he not only reminds of himself, but also trains the muscles on the arms and legs. He can no longer move as actively as before, but nevertheless, these movements disturb the expectant mother both day and night, because the kicks of the grown toddler are quite palpable and even painful. You should not expect that the baby will get tired of this activity, and the rest of the pregnancy will pass without unexpected blows to the internal organs: if the child is very active, he will calm down only for childbirth.

It is normal for a baby to show his temperament at the 39th week of pregnancy.However, many women note a decrease in the baby’s motor activity.

This is also quite natural and is due to the fact that there is simply no place in the uterus for active movements of the grown child.

If the child began to move much less at the 39th week of pregnancy, or, on the contrary, is excessively active, it is necessary to consult a specialist. An unexpected change in the character or behavior of the baby, as well as his extremely active movements, may indicate a lack of oxygen.

Count your baby’s movements. In one day, the child must push more than ten times.

At the 39th week of pregnancy, the amniotic fluid becomes less, but they continue to be renewed several times a day. As before, all nutrients reach the fetus through the placenta. This means that it is just as important for the expectant mother to monitor her diet now as it was in the early stages of pregnancy.

A woman can notice changes in her condition, which are signs of the imminent approach of the “X-hour”.The so-called precursors of childbirth include abdominal prolapse and the associated relief of breathing, discharge of the mucous plug, and more abundant discharge.

How does the baby feel?

At the 39th week of pregnancy, the formation of all organs and systems has already been fully completed in the child. He looks plump due to his well-defined fat layer, and his skin has acquired a pinkish tint. Light crumbs are ready to spread out in order to inhale the first breath of air after birth.The digestive tube can actively move the contents, and the glands produce the necessary enzymes to digest food – the baby is ready to receive nutritious colostrum in the first minutes after birth.

The kidneys of the fetus independently filter the liquid and are able to fully remove metabolic products from the body. And even the nervous system, the most complexly organized of all body systems, is already functioning. The child is able to distinguish between tastes, reacts to light and pain. After childbirth, the maturation of the nervous system will continue, while other vital organs will adapt to work in a different environment.

39–40 weeks of pregnancy, the baby’s head descends and presses tightly against the exit from the uterus.

Harbingers of childbirth

A woman at the 39th week of pregnancy should be attentive to the signals of her body. Some changes, imperceptible at first glance, indicate the beginning of the labor process, and it is important not to miss them.

Harbingers of childbirth in primiparous and multiparous do not differ, however, by the second and subsequent births, a woman learns to better recognize them.Here are the main harbingers of childbirth:

• The stomach goes down and the woman breathes easier. Reduced heartburn (not always) and nausea due to a decrease in uterine pressure on the stomach area.
• The mucous plug is coming off. This can happen up to 3 weeks before delivery and on the day of delivery.
• Practice encounters appear, but may or may not occur.
• The fetal movement has become more intense or, on the contrary, it is felt that the child has calmed down.
• The fetal head is lowered and inserted into the pelvic opening.At the same time, the woman feels pressure, her stomach pulls.
• Loose stools may occur 1-2 days before delivery.

Some women believe that one of the harbingers of childbirth should be a headache. It’s a delusion. Such a symptom is often a sign of late gestosis and, in general, is not a very good prognostic sign!

Even the absence of precursors of childbirth does not mean that it is too early to think about a hospital ward. Sometimes the birth process can start suddenly.However, if the expectant mother does not observe any precursors in herself, she should consult with a specialist. Most likely, he will send the woman for an ultrasound scan to find out about the condition of the fetus. If the child is actively moving, the problem may be in something else.

During the second, third pregnancy, a woman will no longer worry about some of the harbingers of childbirth. Experts assure that the second and third births are painless compared to the appearance of the first child, and, as a rule, multiparous children are able to give birth faster.

Very little left! In a few days, for the first time, you will take in your arms and press to your chest the best, charming and beloved baby in the world!

Liked
article?

Rate it on our channel
in Yandex Zen!

90,000 10 myths about boxing, in which it’s time to stop believing – Rambler / sports

Most ordinary people get information about boxing from old Soviet jokes about stupid boxers and interviews with Klitschko Sr. that confirm them.This sport in the mass consciousness is hung with a bunch of stereotypes, like a Christmas tree with toys. Today we will shake this tree and debunk the myths about boxing.

1. Getting on the head hurts

No, it doesn’t hurt. More precisely, it is not an acute pain. A blow to the head is deafening, shocking, it is very difficult for the psyche to endure, but, let’s be honest, we tolerate it. The real pain from blows to the head comes a little later, and it is dull, aching. Moreover, gloves and a helmet soften the blow. Precise blows to the body are transferred much more sharply.A well-passed blow to the liver or the sun makes a person cringe and think about nothing else – just about stopping all this violence. If the continuation of the fight after a missed blow to the head is often a matter of willpower, then after being allowed into the body, the fighter may simply be physically unable to fight further. The pain pierces and obscures all consciousness, and the inability to breathe normally makes the continuation of the fight meaningless: a person who has forgotten how to breathe does not even need to be beaten. That’s why boxers train their abs so frenziedly.

2. Teeth are knocked out in boxing

Very rarely at high-class competitions. Some coaches in their entire careers cannot remember a single such incident. Look at the pro boxers – almost no one has a smile gap. Firstly, a blow with a glove spreads over a large area – it’s not like hitting the face with a bare fist and hitting a tooth straight with a knuckle. Secondly, the helmet (let’s agree that we spend all sparring in a helmet, even if the Amateur Boxing Federation canceled them in the competition).All helmets protect the jaw on the sides and additionally distribute the impact force over their surface. Thirdly, the mouth guard. Mouth guards in boxing are used only for the upper jaw – the lower one is mobile and partially absorbs shocks. The mouthguard protects the teeth very well. Unlike nearly indestructible teeth, small chips sometimes occur, but again, these are the rarest injuries. It is much easier to break the nose, and the nose, as you know, unlike the teeth, heals by itself.

3. Only punks are engaged in boxing.

If you coarse it too much, then those involved in boxing can be divided conditionally into “ferrets” and “hamsters”.Ferrets are aggressive, they are fighters, they need a thrill. They are reckless. They love sparring, they love competition, and if it weren’t for boxing, they would have to spar on the street with respectable citizens. Hamsters are herbivores. They are not aggressive, they have no desire to hurt others, but “hamsters” in life often become victims of “ferrets”. And “hamsters” need to be able to stand up for themselves. Lacking that level of natural recklessness, like the “ferrets”, the “hamster” must have more courage to come to the boxing hall, and each sparring is a great stress for him, and not pleasure, as for the “ferret”.It is because of the stress in the boxing sections that there is such a big turnover: many beginners simply cannot stand violence against themselves. The motivation of the “hamster” is fundamentally different from the motivation of the “ferret”: he does not want thrills – he wants to strengthen his spirit and body, so that in life another broken-hearted “ferret” cannot abuse him and his loved ones. Most boxers are “hamsters” who want to become strong “hamsters”. The author too. “Ferrets” on the strength of 30%.

4. Boxers look like gorillas

A good boxer cannot be identified by looks.A healthy boar with huge cans and a beard looks very impressive, but it may well be deflated after the first one passed into the liver. A harsh appearance, aggressive swagger in behavior is often just a mask that falls off with the first missed blows. And now a big man with hands three times thicker than yours asks not to hit so hard or put on 16-ounce gloves. In the same way, petty suffocators, scum, which in ordinary life you cannot look at without tears – to spit and grind, sometimes manifest such miracles in the ring that you become a little ashamed of yourself.You considered him much weaker, but he, the bitch, fights and fights, he puts pressure, he rushes at you and almost wants to kill you in the ring; he has virgin eyes, but he is far more dangerous than all those tattooed alpha males. Not all and not always, but such are found.

5. Big guys can knock down a bull with one blow.

A big opponent doesn’t always hit hard. This applies primarily to beginners with a technique that has not yet been delivered. Conventionally, a 60-kilogram CMS in boxing hits much harder and stronger than an average 100-kilogram bully who has been training for a month.It would seem that the mass decides, but no, the impact technique and speed decides. A good hit requires perfect coordination of the whole body, because the impact impulse starts from the foot, travels up through the body and splashes out through the arm. This is a very delicate work that has been polished for years. You can’t get through here with brute force alone.

6. In boxing you will be hit on the head and knocked out.

To deliver a knockout blow, you need to spend several years, then go to the competition and clearly hit a person who is an athlete of the same level.No, it’s not easy. Most fights in boxing do not end with knockouts, but are divorced on points – just watch the world championship or the Olympics. And even less often, knockout can be found during working off and regular sparring. Knockout is an extraordinary event and not a common thing in boxing. To grow to such a level when you go out to fight opponents who are really capable of knocking out with half a snap, you need to plow in the hall for many years. It is unlikely that the majority is threatened.

7. Boxing is equal to healthy lifestyle

Arturo Gatti liked to smoke, Tyson could put his collar and even walk along the white path, Kovalev once admitted that he drank a couple of cans of beer a day.Boxing is a very stressful sport, and many athletes find relaxation in bad habits, as they are commonly called among lovers of boiled breast with celery. Another thing is that most boxers are categorically against smoking, which is bad for endurance. Therefore, they throw naswai or snus.

8. Boxing is a good substitute for fitness.

Watch the Olympic Games. Boxers are not athletic at best, and generally skinny as sticks at worst. They, even the pros, have disproportionately undeveloped pectorals, they have thin legs and arms, often of completely normal thickness, except perhaps embossed.Muscular heavyweights by nature have a developed muscle corset and only bring it to the necessary conditions in the gym. Look at heavyweight Ali – they say that he did not work out with iron at all for the development of muscle mass. You need to understand that boxing is primarily aerobic work at a ragged pace. This is also called interval training. Pure boxing work with iron – hitting a tire with a sledgehammer, throwing a bar, pressing a light barbell to an explosion – is performed for a large number of repetitions in an explosive manner to develop local muscle endurance and develop a lashing blow.Experienced weight losers know that interval aerobic training is best for burning fat, but they don’t add muscle mass. No, even at such a high-intensity work with iron, a person with an underweight will gain a couple of kilograms, but not more. In classic boxing training, there are simply no exercises that give the muscles a load in the range of at least 8-12 repetitions, if we take the conventional approach to swing.

9. “I am an intelligent person – this is not for me”

Hemingway was boxing, Nabokov gave boxing lessons in general, Kobzon was the champion of Ukraine among youths, Porechenkov was a boxing champion, Jean-Paul Belmondo was the champion of Paris.Robert De Niro, Depardieu, Mickey Rourke, Elvis Presley, Charlie Chaplin, Liam Neeson, Frank Sinatra, Vysotsky, Edward Radzinsky, Oscar Wilde, Dovlatov, Rosenbaum and many others.

10. MMA is more dangerous than boxing.

Boxing is a tougher sport than mixed martial arts. “This is nonsense,” you say. But no. At first glance, MMA with their kicks, finishing moves, small gloves and a minimum of restrictions should be much more dangerous and traumatic than archaic boxing. In fact, everything is much more complicated.In MMA, the lion’s share of the fight is occupied by fuss in the fight, which is objectively less traumatic than well-delivered strikes in a standing position, despite the specific injuries of the wrestlers. Also, most of the fight is consumed by lowkiki, which are extremely painful, but do not have serious consequences. There is not much time left for hard blows to the head in MMA. Despite the fact that the most dangerous injuries for a fighter’s health, as a rule, are associated precisely with blows to the head: they eat into it, they think it, eyes grow out of it, which cease to see normally after frequent blows.Boxing, with its limitations, leaves only the body and the head for strikes, while most of the attacks still fall on the head. In addition, boxers, freed in their training process from practicing kicks and wrestling, devote much more time to practicing hard punches, and no one punches them harder than a boxer. If, conventionally, an MMA fighter devotes 33% of his time to training wrestling, arms and legs, then a boxer gives all 100 to his arms. Obviously, a boxer’s punch is much more dangerous. So such reasoning from a non-professional in the field cannot be taken on faith.Fortunately, this issue has already been investigated by sports doctors. The University of the Glen Sater Sports Medicine Clinic studied the data of 1,181 MMA fighters and 550 boxers. It turned out that almost 60% of MMA fighters and about 50% of boxers were injured during fights, but boxers received serious eye injuries and severe knockouts twice as often. In addition, boxers were much more often prohibited from participating in sparring after competition for a long time. From 1998 to 2001, about 60 famous boxers died in the ring, while in MMA this figure is only 4 people.

Weaknesses of the stronger sex – MK

+
A
–

5 most common male complexes

Men, of course, are naturally strong and courageous people. However, they suffer from complexes no less than women. According to psychologists, among the strong half of humanity there even exist their own “risk groups”.
Male complexes are named after great people, but for those who are exposed to them, this does not make it easier. Where such fears come from and how to cope with them, “MK” found out together with the psychologist Igor Dymov.

Napoleon’s syndrome

Essence. Undersized representatives of the stronger sex – the owners of one of the most powerful inferiority complexes. Most of them believe that attractiveness to women is proportional to body length. Men deprived of height are divided into two categories: some consider for themselves happiness the favor of any, even the most overwhelming lady.Others, for the sake of self-affirmation, turn into real ladies’ men. These inferiority complexes are often driven to great things. They make every effort, sometimes they risk unreasonably – just to be the best, just to get the opportunity to look at others “from top to bottom”. And they are doing it!
Psychologist: There is a very true saying – “small spool, but expensive.” This is just about short men. After all, they are very passionate in sex, they know how to give a woman pleasure, and by nature they are arrogant and with great ambitions.Although most girls point to high growth as a must-have sign of a potential lover, this is only in theory. In practice, many lovers of lanky men fall in love with short ones. Instinctively, short men choose tall women for themselves – so there is a greater chance that children will not have problems with growth. Many of the stunted men suffer from the so-called dysmorphobia, that is, the fear of their own body. But this also ultimately has its advantages: men look after themselves more carefully, carefully choose their clothes and hairstyle, and become just real metrosexuals.
Name. The height of Napoleon Bonaparte was 162 cm, but there is no account of the feats – both military and in bed. When one of the marshals with the words “I’m taller than you!” invited Napoleon to help get the book off the shelf, the emperor arrogantly replied: “You are not taller, you are longer!”
Who handled the problem. The first cosmonaut, Yuri Gagarin, was, as they say, two inches from a pot – only 158 cm. However, all Soviet women went crazy over him. And the great womanizer Alexander Sergeevich Pushkin barely reached the shoulder of his wife Natalia Goncharova.

Kotovsky’s syndrome

Essence. The second largest “risk group” in terms of complexes are men with progressive baldness on the head. According to statistics, after 30 years of such – a good half.
Some people grow “caps” strands in order to construct unthinkable hairstyles from them with the help of hair styling gel, hiding the “bare” part of the head. Others shave the remaining vegetation bald, naively believing that others will think that the owner of a smooth skull voluntarily and courageously parted with luxurious hair.Still others go to a radical measure – the transplant procedure “from here to there”.
Regular measurements of the growing bare head area with a ruler can bring a person to a deep depression. An innocent joke about this can lead to a serious quarrel. “Never touch a man’s bald head!” – once irritatedly advised me a relative whom I stroked on the head in a fit of feelings.
Psychologist: Men often perceive hair loss as a sign of old age, become insecure.They begin to avoid women, considering themselves poor and inferior. For many, a thinning hairstyle becomes the cause of a constant bad mood and even a reason for serious stress.
In fact, there is no reason for this! A special survey was conducted, which showed that the ladies are terribly annoyed when the stronger sex begins to somehow disguise their “weak link”.
In addition, from a medical point of view, baldness is not at all a sign of aging.The problem of baldness concerns only the hair and has nothing to do with other organs.
Name. Grigory Kotovsky – the legendary hero of the Civil War – wore just such a “hairdo”. It is still sometimes called “under Kotovsky”.
Who handled the problem. The great Roman general Julius Caesar had no hair on his head at all, but enjoyed undoubted success with women. For this he was nicknamed “bald lecher”.

Alexander syndrome

Essence. Unbelievable, but true: nowadays many men of the “correct” orientation are terribly afraid of being branded … “gay.” Once experts conducted a survey among the stronger sex on the topic: “What gives you the most stress?” And it turned out – the lion’s share of men is haunted by the thought that someone might doubt their heterosexuality! These fears are especially relevant in the modern world, where, according to statistics, up to 30% of men have at least once in their life entered into an intimate relationship with members of the same sex.About thirty years ago, if you called someone a fagot, a person would not even be offended, would not have taken this nickname seriously. Now people around can take it at face value.
As a result, any seemingly harmless joke, such as “Petrovich, how awesome you are,” can bring this very straight Petrovich to a cold sweat. And some, especially hot-tempered, can use their fists. The most notorious ones are “I’m not a fagot!” citizens try to resemble Neanderthals: they do not take care of themselves, avoid the delicacies of hairdressers, dress as casually and simply as possible.Just not to be mistaken for a gay!
Psychologist: The psychology of a straight man is the psychology of a male in a pack. Therefore, they are afraid to be less courageous against the background of their rivals and so hate jokes about their own orientation.
But no woman will ever take these jokes seriously in her life. And she herself would not think of such a suspicion, even more so. But an unshaven and rude man – and many of those susceptible to this complex try to behave as rudely as possible, considering politeness and subtlety of treatment to be the lot of sex minorities – will most likely be rejected.Women are generally tolerant of homosexuals, and the word “gay” does not evoke negative emotions in their minds.
Name. In honor (albeit very dubious for most men) of the great commander Alexander the Great. There is a version that in his youth he had a homosexual experience, like many other ancient Greeks, by the way.
Who handled the problem. The great Russian writer and thinker Leo Tolstoy. His wife Sofya Andreevna, in a fit of quarrels, was jealous of her husband for his friend and publisher Vladimir Chertkov and unreasonably accused him of homosexual inclinations.

David Syndrome

Essence. The lucky ones suffer from this complex. That is, older men who have gotten a young partner. Many envy them, not even suspecting that the proud gray-haired gentleman is actually shaking his knees with fear.
They can’t relax for a minute. Anxious thoughts do not leave them: “Is she happy with sex with me? Am I not lagging behind the young in this matter? ”
Such men with horror watch the decrepitude of their own body, which can not be stopped by any gyms.They hate the society of their friend’s peers and try in every possible way to protect her from communicating with them. They regularly begin to ask the question: “Why would she want me? For my money and gifts? For the dissertation she’s writing under my direction? ” They are thrown into a cold sweat if unfamiliar people ask: “Is this your daughter?”
Psychologist: “Youth is attractive and there is nothing you can do about it. A mature man who dares to have an affair with a young woman (there is a big difference in age from 18 years – according to the formula “she is good for you as a daughter”), should think carefully – whether he is confident enough in himself so that later he does not become complex and does not lead to neurosis and yourself and your beloved?
It must be remembered that fear is a person’s main enemy in intimate life.It is necessary to get rid of it first of all. You can lie in bed at the age of 60 or at 20. Yes, over the years this happens more often, but women are well aware of this. You should not try to deceive both nature and your girlfriend, pumping up Viagra to heart attacks. It is better to focus on your merits, because you are much wiser, more experienced and courteous than your young rivals. Any complex is always visible. Therefore, if a man does not worry about his “gray hair”, but behaves naturally with his young, no one would even think that he is her father.
Name. According to the biblical legend, when old age crept up to King David, he was constantly freezing in bed, even warm blankets and clothes did not save him. Then for the king they found a beautiful young maiden, Avisagu the Sunammite, and she warmed him.
Who handled the problem. Goethe, who at the age of 75 met his love in the Czech Republic, 19-year-old beauty Ulrika von Levetsov. And the 81-year-old composer Vladimir Shainsky has been happily married for many years with his second wife, who is 41 years younger than him.

Lot Syndrome

Essence. Fathers of growing daughters are prone to this obsessive fear. When they see their girl for the first time with a boyfriend, they are horrified. The daughter’s chosen one seems to dad to be a shabby and narrow-minded boy. He tries to convince her that this is “not the right option”. In fact, in the soul of the Pope, everything is bubbling from … subconscious jealousy.
The appearance of their daughter’s heartfelt friend is painful for all fathers. Because the father is the first man in the girl’s life. From early childhood, watching her dad, the girl draws conclusions for herself about who a man is in general.Often women subconsciously choose their husbands, similar to their fathers. And when a girl has a boyfriend, her father involuntarily feels in him his rival, who should be destroyed.
Psychologist: Do not be afraid of your feelings – you have a right to them. All fathers experience this syndrome. You need to “let go” of your daughter as painlessly as possible for yourself. You don’t want her to be a spinster! The best way to overcome the complex is to make friends with her friend, to feel like his father too.
Name. Lot was the only righteous man in the notoriously depraved city of Sodom. According to the biblical legend, Lot’s daughters slept with their father, making him drunk.
Who handled the problem?
An army of many thousands of happy father-in-law.

Authors: