Coordinative Aerobic Exercise Does Not Enhance Attention And: Fill & Download for Free

skipping is a systemic aerobic exercise that can help the burning of whole body fat. The belly fat can also be lost. But pay attention to the correct method of skipping belly. At the same time, jogging and brisk walking can also reduce excess meat and meat. Eating more fiber foods is not easy to be hungry, and it is easy to maintain the timing and quantity of three meals. Also, be sure not to eat fried, greasy, over-sweet, salty foods, because these are the natural enemies of losing weight! Do not eat too much and you cannot sit for half an hour after a meal. At least 6 glasses of water a day, water can help you reduce hunger, wash away excess body fat, keep your metabolism open.It is very critical to master the correct skipping position1. Select the appropriate length of rope. Put the rope under your feet and bend elbows at 90 degrees. The two ends of the rope are exactly the same height as the elbow.2. Feet close together, knees pliant, always use the front foot to the ground in the movement, the heel can not stand, keep the tiptoe super.3. The knee should be aligned with the toe.4. When knees are bent, the knee joint should not exceed the tip of the toes. When you jump up and stretch your knees, do not lock your knees or straighten your knees. Pay attention to the ankle and knee joint cushioning to make the action appear elastic.5. Upper body to maintain integrity, chest, thin abdomen, heavy shoulders, squat micro-taken, eyes flat front, shoulders naturally relaxed, so that the wrist, elbow, shoulder evenly.6. You can also use single-leg swap hops in sports.7. Take care to maintain even breathing and try to breathe with your nose.Jumping rope is a good body-coordinated aerobic exercise that can be well coordinated. Do not pursue speed when skipping, but try to continue for a longer period of time, and after training to pay attention to relax the muscles of the arms and legs, do a good pull, the leg will not be thick!Skipping rope is a relatively strenuous exercise. Be sure to make full preparation before exercise to avoid muscle strain. After skipping, you should also pay attention to doing some stretching exercises to ease muscle tension!1, skipping belly to reduce the amount of exerciseStarter: 60-100 hops per day. 2 to 3 times, 1 minute interval.Normal: 400-500 hops per day. 2 times, 1 minute interval.Basic rope skipping: simple skipping methodPrepare your movements: Bring your feet together and perform bouncing exercises for 2 to 3 minutes (3 to 5 cm bounce height).Start skipping and watch the wrist swing. For beginners, jump 10 to 20 times. After 1 minute of rest, skip 10 to 20 times. Non-beginners can skip 30 times first, rest 1 minute, and jump 30 times.2. One-legged knee bendThe right leg bent and lifted forward. From the tiptoe, jump 10 to 15 times on one foot and repeat the action for the left leg. Take a break for 30 seconds and do 2 rounds on each side.3, sideways jumpThis action will train your endurance and enhance your abductor and adductors. They stood on the left and right sides of the skipping ropes one after the other, jumped forward and hopped on one foot, and then jerked back. When jumping, be careful to swing your arms. After taking 1 minute to skip for 10 seconds, repeat the exercise 2 times.4, split legs and legs jumpFirst skip rope to prepare for exercise (see Exercise 1), then skip the rope, jump with your feet apart, and move your feet together and repeat 15 times.5, around the jumpTwo people practice skipping ropes: One person squats on both legs and swings the rope to make the skipping draw an arc on the floor. The other person is constantly jumping over the whipping rope. The speed gradually increased from slow to slow, and the two alternated after one minute.6, side jumpStart with a simple jump-rope method (Refer to Exercise 1), then use your two-handed wrists to swing the skipping rope, skip the right foot, and leave your left foot to the side, jumping 15 times. Jump 15 times for the other foot. Non-beginners can practice quick skipping, that is, the rope hops twice as it slides down from the foot. When practicing, it should be noted that the feet should not be lifted too high or too slow, otherwise they are easily caught by the rope.7, arms crossedFirst skipping to prepare for exercise (see Exercise 1), then cross your arms to skip the ropes. When the rope is in the air, cross arms, and when the skipping rope is skipped, the arms are reversed to their original state.8, double skipping: the ability of the rope skipper to focus and coordinate is much higher than the single rope skippingRope skipping technique:Jump back to kickSkip the rope while kicking one leg backwards and try to keep the heel close to your hips when you jump. Change the foot to perform the same action. When you kick back, the lower abdomen will be fully stretched, resulting in a good body sculpting effect.Twisted eight-shaped waveTwist your waist to one side, twist your arms to the same direction and swing the skipping rope once and left and right. At this time, the other side of the waist and legs can stretch to make the waist stretch. After practice, double-jump once after waving the skipping rope and repeat the same action on the other side.Jump forwardKick forward with both legs when skipping. At this time, the waist is slightly forward to make the abdomen get exercise. Kicking leg and rotating the rope must be coordinated to prevent the rope from being caught.skipping backwardsKeep the waist slightly bent, and gently roll the rope around the wrist. It may feel a bit tired, but this action can really exercise abdominal muscles!BFT Fitness Equipment Factory is a professional manufacturer and exporter that is concerned with the design, development and production of fitness equipment.Our product range from commercial gym fitness equipment, for instance,strength training gym equipment, Hammer Strength Series,Synergy 360, Commercial Cardio Treadmill, Rowing machine,Elliptical bike, Lifefitness Plate Loaded Series,Spinning bike,Upright exercise bike to multi function gym equipment and so on.

The Brain is the most incredible organ which the nature has ever produced. It is an organ which continuously learns new things by formation of new memories.The ability of brain to learn new information according to circumstances is due to change in structural and functional reorganisation of neurons. This is called brain plasticity. The process of plasticity can be effectively used for brain training .But before embarking on understanding how to train the brain a fundamental understanding of how brain learns by formation of new memories is imperative.We must first understand that even though there are similarities between brain and a computer in certain aspects like input-cpu-output model, the memories are not stored in the brain like in a computer. Basically in a computer the memories are stored as ROM in the hard disk and can be accessed at any time. However in a human brain, the memories are not hardwired and are much more fluid and are prone to be forgotten.Memories in our brain are formed and stored at the synaptic level by repeated firing of neurons by a process of long term potentiation(LTP).Neurons that fire together are wired together forming strong synaptic connection. Thus preservation of memories requires reinforcement in form of repeated practice . Memories of facts that are not practiced repeatedly are lost due to synaptic pruning. As the adage goes- ‘use it or lose it'Brain training rests on repeated practice of the area which we want to improve .Here are some general practical tips to train the brain-Monitor your thoughts - Be concious of what you are thinking all the time. Focus your thoughts on productivity, positivity and progress. Avoid unnecessary mental chatter, gossip, slander, envy, greed and anger that are not conducive for productivity.Positive affirmations - Creating a positive mindset by constant postitive affirmations and positive thoughts. Remember what we reap is what we sow. Positive mind set always brings positive results.Goal setting - Creating goals that are specific, measurable, attainable, realistic and time bound and breaking down these goals into smaller chunks for easy implementation for the brain.Getting feedback - For continuous correction of our implementation for any errors that might have crept in the learning process.Training programs - Attending regular training programs to learn new skills or languages for is the most effective way to rewire the brain circuits and to keep brain active.Visualization - Creating a mental picture of the process in making and its final outcome is very useful technique to enhance productivity.Staying in good company - Staying with like-minded people who have the same goal helps to boost morale and to prevent our endeavor from going out of focus.Social interactions are must for a healthy and agile human brain functioning.Yoga and meditation - A healthy mind in a healthy body should be our aim as any training program without a healthy mind and body would be futile.Brain diet - We have to wary of the nutrition conducive for brain development with a diet rich in vitamins, minerals and essential fatty acids. Taking stimulants like tea and coffee improve attention and concentration and are helpful in the short run. Intoxicants like alcohol and illicit drugs should be avoided at all cost.Exercise - Aerobic exercise is shown to enhance memory and learning by increasing blood flow to the brain areas specialized in memory and learning .Music - Listening to music before learning a new skill is likely to have positive benefits in the process of learning and memory formation.Adequate sleep - About 7 - 8 hours of good quality sleep is essential for consolidation of memory we have processed during daytime.Sudoku, Brain Games, crossword puzzles - Have limited role in training the brain as a whole as they cater ony to specific aspects of our memory and learning. Regularly solving these will improve attention span and concentration and we ultimately become better in solving these puzzles but not in other skills.Video games - Are useful to improve visuo spatial skills and psycho - motor coordination but do not alter other aspects of learning and memory.Practice, Practice, Practice ! - This is the key strategy of training of our mind to be more productive. Constant practice will reinforce the neuronal connections in the brain that have been made during the training sessions so as to rewire the brain to be more productive.Thus training of brain goes way beyond brain games, Sodoku, solving puzzles and requires an overall improvement in functioning of the brain. It is impossible to master each and every skill. Thus our strategy should be to focus in the areas of our interest and to train the brain in these areas by repeated practice at the same time maintaining an overall heathy brain.

Boost your memoryThe part of the brain that responds strongly to aerobic exercise is the hippocampus. Well-controlled experiments in children, adults and the elderly show that this brain structure grows as people get fitter. Since the hippocampus is at the core of the brain’s learning and memory systems, this finding partly explains the memory-boosting effects of improved cardiovascular fitness.As well as slowly improving your memory hardware, exercise can have a more immediate impact on memory formation. German researchers showed that walking or cycling during, but not before, learning helped new foreign language vocabulary to stick. So exercise while you revise. Don’t push it too hard, though: vigorous workouts can raise your stress levels, which can scupper your memory circuits.Improve your concentrationBesides making memories stickier, exercise can help you focus and stay on task. The best scientific evidence comes from testing school children, but the same most likely applies to us all. Interspersing lessons with 20-minute bouts of aerobics-style exercise improved the attention spans of Dutch school pupils. Meanwhile, a large randomised controlled trial in the US looked at the effects of daily after-school sports classes over a school year. The children, of course, got fitter. Less predictably, their executive control improved. They became more adept at ignoring distractions, multitasking, and holding and manipulating information in their minds.And if that all sounds like hard work, you may not have to get out of breath to reap the attention-honing effects of exercise. Just 10 minutes of playful coordination skills, like bouncing two balls at the same time, improved the attention of a large group of German teenagers.Improve your mental healthLove it or hate it, bouts of physical activity can have potent effects on your mood. The runner’s high – that feeling of elation that follows intense exercise – is real. Even mice get it. It may not be due to an “endorphin rush”, though. Levels of the body’s homemade opiate do rise in the bloodstream, but it’s not clear how much endorphin actually gets into the brain. Instead, recent evidence points to a pleasurable and pain-killing firing of the endocannabinoid system: the psychoactive receptor of cannabis.What about yoga? Does it really help with stress? When anxiety levels rise, you tense up, your heart races and your attention narrows to a slit. This shift to “fight or flight” mode is automatic, but that doesn’t mean it’s wholly out of your control. Yoga teaches the deliberate command of movement and breathing, with the aim of turning on the body’s “relaxation response”. Science increasingly backs this claim. For example, a 2010 study put participants through eight weeks of daily yoga and meditation practice. In parallel with self-reported stress-reduction, brain scans showed shrinkage of part of their amygdala, a deep-brain structure strongly implicated in processing stress, fear and anxiety.Exercise is also emerging as a promising way to overcome depression. A 2013 meta-analysis cautiously reported that exercise – both aerobic and resistance – was “moderately effective” in treating depressive symptoms. Strikingly, exercise seemed as effective as antidepressant drugs and psychological treatments. The study’s authors identified it as an area crying out for more rigorous investigation.Enhance your creativityThoreau, Nietzsche and many other creative types have claimed that walking gives wings to the imagination. Last year, psychologists gave this empirical support. Walking, either on a treadmill or around Stanford’s leafy campus, bolstered divergent thinking: the free-roaming, idea-generating component of creative thought. It didn’t help convergent thinking, though. So if you’re struggling to home in on a single solution, an idle stroll may not be what you need.Slowing cognitive declineThe evidence that staying physically fit keeps your brain healthy into old age is especially compelling. Most concrete is the link between aerobic fitness and cognitive preservation. Workouts needn’t be extreme either: 30-45 minutes of brisk walking, three times a week, can help fend off the mental wear and tear and delay the onset of dementia. It pays to get used to regular exercise early, though. The protective effects are clearest before the cognitive signs of old age kick in.Nor is it all about your heart and lungs. Exercises to improve balance, coordination and agility made a clear impact on the brain structure and cognitive function of a large group of German elderly people. Twice weekly sessions of weightlifting can have a visible neurological impact. Dancing may also be restorative for ageing brains. Just an hour of dance a week, for six months, did little for elderly participants’ aerobic capacity, but the physical and social stimulation bolstered their cognitive wellbeing.Researchers are still teasing out the critical factors that make exercise such a potent brain tonic. Prime suspects include increased blood flow to the brain, surges of growth hormones and expansion of the brain’s network of blood vessels. It’s also possible that exercise stimulates the birth of new neurons. Until recently, few believed this could happen in adult human brains.Don’t sit stillThe cognitive spillover from exercise reminds us that our brains don’t operate in isolation. What you do with your body impinges on your mental faculties. Sitting still all day, every day, is dangerous. So don’t dither about what form of exercise you do. Find something you enjoy, then get up and do it. Right, I’m off for a jog.3 Simple Memory TipsIf you’re dealing with general forgetfulness, here are a few suggestions that might help you remember things easier:Write things down. If you forget appointments or important tasks, leave a note in an obvious place. Or keep a planner and make it a habit to refer to it every day, even if you don’t have any tasks to complete.Remember names by association. When you’re introduced to someone new, it may help to think of something or someone to associate him or her with. Taking that extra mental step will leave a more lasting impression in your mind and help boost recall later on.Relieve stress through exercise. Sometimes physical activity can help clear general “brain fog.” Exercise elevates levels of brain chemicals that encourage the growth of nerve cells, which may help boost your memory.