ARTIKEL OLAHRAGA | MEMBAKAR LEMAK DENGAN INTENSITAS LATIHAN

In addition to the type of exercise, another important factor in fat burning is an appropriate exercise intensity. You can measure it by measuring heart rate during exercise, Dr. Research. George Brooks of the University of California, Berkeley, showed that the use of fat as an energy source will be maximal if dilakukar exercise intensity below the 65% maximum heart second. On top of these figures, the body will use more carbohydrate than fat as fuel.

While the British study to prove that the most fat burning If you train with intensity of 63% maximum heart rate. Similarly, studies at Laval University, Canada, showed that those who train with high intensity fat loss more than low-intensity exercise.

The importance of an appropriate intensity to burn fat is also revealed in research for eight months at Duke University. The team led by Dr. Cris Slentz concludes:
• People who practice intensively, running 20 miles a week with an intensity of 65% -80% of maximum heart rate, decrease with the addition of fat and muscle rnassa more than people who walk 12 miles per week at 65% -80% maximum heart rate . Both groups are equally not a diet.
• Sports intensive form muscle tissue. The bigger the muscle, the more calories and fat to be used when the body is in normal circumstances. Intensive exercise also burn more fat after exercise compared to low-intensity exercise. The body will use energy from carbohydrates during exercise and during a break from fat, as well as for tissue repair. Amount more than if you do low intensity exercise.

One way to determine the intensity of the exercise is to test speech. This test is very subjective, but effective enough to ensure you are still a long zone of safe and comfortable workout. As long as you can still talk on the sidelines of the exercise without difficulty means you are classified as medium-intensity exercise.

As for measuring the heart rate can be performed using such a measuring device at hand. But you can also do it manually, by putting your middle finger and index finger just below the ear, then slide to the fingers directly beneath the jaw. Press gently. Starting the count from zero in the first pulse and count the next pulse for ten seconds, then multiply by six. That's what your heart rate. While the maximum heart rate is 220 your age.

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MANFAAT MELAKUKAN PEMANASAN SEBELUM BEROLAHRAGA

Perhaps you from small heating was used to perform activities or warming up before exercising. At the time of first school we are taught to warm up first before getting into sports practice lessons in the field. At least we were told to jog around the field or around the streets outside the school. When the gym early in the morning along with any movement would warm up exercises for those who come not too late.

There may be wondering why the heating should be done? what functions and benefits of warming up prior to heavy physical activity like sports? And various other questions which may not be answered until today. What is certain is very important to do warm up before exercise. Than sorry later because it does not heat up yourself, then do warm up even if only briefly.

A. Function / Benefit Warming Before Sports

Sports involving the movement of muscles, joints and bones in a large enough intensity. By doing so warm blood sport that is rich in nutrients and oxygen will flow to the muscles so it's ready to be driven harder work. While the usefulness or benefits of exercise itself is to strengthen muscles, bones, heart, lungs and the circulation of blood.

B. Type / Shape Heating The Quick and Easy

Heating or warming up can be done without the help of any tools and without cost, ie with light jogging, light aerobics, jog in place, and others. Enough to our body sweaty, hot and feeling quite heating approximately 5 to 15 minutes can be followed by muscle stretching or streching for a few minutes for your muscles more flexible to use later.

C. Effects, Impact, and Effect Not Doing Warming Sport

Without an adequate warm up before doing exercise a dominant activity moves the muscles, joints and bones can result in injury to muscles and joints injuries. Of course, the injury will greatly interfere with activities and may be very painful and need further medical treatment. Muscle injury can be a sprain, whiplash, sprains, muscle cramps, muscle pain, and so forth.

D. Stretching / Streching the Good and True

After warming up that makes a little sweat, then followed by muscle stretching or strenching. Both heating and stretching should be done in a lightweight, low-capacity not too excessive. If done excess can lead to joint injury. Do not let the sport has not been feeling tired or exhausted heavy. If it is done properly then the body will be ready to do sports activities. Then work out with joyous feelings without coercion and forget all the problems that exist.

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PERBEDAAAN ANTARA PENDIDIKAN JASMANI DAN OLAHRAGA

There are 4 aspects that differentiate between the Sport and Physical Education, among others:

1. The purpose of Physical Education tailored to the educational goals related to personal development of all students, while the Sports goal is to refer to the performance achievement of motor behavior as high in order to win the match.
2. Learning Content in physical education tailored to students' ability level, while the sports content of learning or training content is the target to be met.
3. Learning Orientation physical education centered on students. This means that students are not able to reach the destination in time given the chance again, while in sport athlete who can not achieve the goal line with the target time is not considered talented and should be replaced with other athletes.
4. The nature of physical education activities in scouting talent that is used to determine the entry behavior, while in the exercise aimed to select a talented athlete.

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MENGENAL PERMAINAN SEPAK TAKRAW

1. Sepaktakraw Field

Badminton court-sized with
Length: 13.40 m
Width: 6.10 m

2. Players

Each team consists of 3 people, 1 person as a "Tekong" and 2 others called "Apit Apit Right and Left".
. Players Clothing
* Son: Shirt-sleeved uniform shirts and rubber shoes.
* Princess: round-neck T-shirt, knee pants.

Not allowed to wear clothing which endanger the opponent.
Well-dressed, shirt and the obligatory T-shirt tucked / insert.
Captain must wear band on the left hand.
Clothing should be numbered backs, no only 1 -15.

Substitution of Players
Substitution at all times when the ball dead.
Each team is allowed only once in a set.
Players who get "red card" could be replaced with a provision there has been no previous substitution.
If a team of players less than 3 (three), it should not continue the game and the team is otherwise lost.

3. The match officials.

* 1 (one) official referee.
* 2 (two) referees (main referee and umpire II)
* 6 (six) lineman / linesman's (4 side underlined the field and 2 rear)

. Sweepstakes & Heating Players

Before the game starts, the referee will conduct the draw, who won the lottery right to choose "football first."
Heating for 2 (two) minutes and only (five) persons are allowed on the field during heating. Consists of 3 (three players) and coaches.

Position players at the time of service.
In doing sepakmula, one of the legs Tekong is in a loop to do sepakmula.
Both wedge players who perform service, must be within a quarter circle.
Opponent freely move within the field itself.

4. Error (Cancel)

An error on the part of the service.
o Apit as pelambung still play ball.
o Apit lift the foot, stepping on the line, touch or pass under the net when the ball stomach.
o Tekong dilambungkan not punt that to him.
o The ball touches one of his players (friends own) before the ball over the net.
o The ball fell out of the field.
o The ball was not over the net.
o Tekong when kick while jumping.
* Error by the recipient
o Trying to divert attention or loud opponent against the opponent.
* Errors on both sides
o There are players who took the ball on the opponent field
o There are players or equipment passing through the opponent's field
o playing the ball more than 3 (three) times
o The ball on hand
o Holding / pinch the ball between the arms and body, two legs or body.
o The ball on the attic / roof or wall (other objects)
o There are players who deliberately slow down the game unnecessarily.

5. Event rate calculation

Figures / points are awarded to the team that shut down the ball or opponent membyat error.

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4 CARA MENGAJARKAN RENANG KEPADA ANAK

The kids really like water sports as fun activities and find many interesting things. If your child is afraid of water, do not worry, doubt as it is a very normal reaction, even if accompanied by an experienced trainer to lease that will help your child progress from fear to be confident and safe in the water.

Here are tips on how to start the process and techniques of swimming for beginners. These steps in a logical sequence and is designed to strengthen confidence in the water. Here are 4 easy tips to swim for children and beginners:

The first is to familiarize your child with the feeling of getting their faces wet. In swimming lessons taught how to blow bubbles. Do it in the shallow pond so that children do not become anxious and disturbed by the depth of water.

Second is to create a child to learn how to put their head completely under water. This is a step that introduces water as something very different from what they use and must be handled with care hati.kita they hold to this point, so that children have the anchor to grip. Some swimming instructors using the technique of "doll" in which children held their breath as they continue to carry water to the doll behind.

Third is to teach children how to lie down on the water to actually swim. This technique is to teach them how to float and then turned and began moving their own arms and legs simultaneously. Support the child by placing your hands stomach them and help them move forward as they begin to learn the strokes.

Fourth is to teach jump into the water from the side and then swim back to the wall. This is the basic water safety measures that all children should know they've fallen into a swimming pool accident.

Once you reach the 4 ways to swim for children and beginners develop a level of confidence that they are no longer afraid of water and will have fun. Once your child has the basics of water safety on the other swimming techniques can be more easily taught.

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ARTIKEL OLAHRAGA | OLAHRAGA LOMPAT JAUH

1. The tools used in long jump

• Roll meter
• Hoe
• a small flag (red and white)
• Style squat
• Style walking on air (walking in the water)
• Style hang (snapper)

2. It points to consider to achieve maximum results

• prefix, the prefix range 30-40 and done as quickly as the rapid
• Reject, menolakkkan legs as strong as the strong repulsion on board with the strongest legs.
• Attitude bodies floating in the air labored long as possible
• Attitude time bodies landed, endeavored not to fall backwards

3. Disqualification

• Called 3 minutes not jump
• rested with 2 legs
• After the jump, back in the direction prefix
• Landing outside the tub jump

4. Notes

• tub filled with sand jump
• If the jumper fails / disqualification yuri raised a red flag
• If the jumper to do well yuri raised the white flag
• 122 cm Width prefix
• The length of the beam 122 cm
• The width of the beam 20 cm

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PERTOLONGAN PERTAMA PADA CEDERA KAKI

Injury to the foot is very annoying because it will affect our daily activities. unfortunately most people do the wrong first aid when his foot injury. The following are the steps that correct first aid when you get an injury to the leg:

1. Rest your feet for a moment and not be forced to move. Excessive activity can lead to further complications, such as a torn ligament will be more severe, often accompanied by fractures sprained / broken / cracked the bone.

2. compress leg injury with ice. do with warm water. when a new injury took place, there will be tears of blood vessels that lead to the release of "content" of blood vessels into the tissue around it so swollen blood vessels around the injury also will widen (dilate) in response to inflammation. Giving a cold compress / ice will be "narrow" which widens blood vessels, thereby reducing swelling. Cold compresses can be done 1-2 times a day, no more than 20 minutes because it would interfere with blood circulation.
Conversely, when the injury is chronic, inflammatory tanda2 such as swollen, red, severe pain is gone, then the principle of warm compresses can be done

3 .compression. Compress / emphasis on the injury, could do with a bandage / bandaged. Not too tight, the aim to reduce the swelling.

4. elevation. If the reply sprained ankle foot, sering2 rest with feet up, with rocking. The goal is to reduce the swelling.

Provision of anti-drug and anti-inflammatory pain can be provided upon your doctor's instructions.

How to massage / traditional massage?

Medically, this is not justifiable. Why? Sprain is an injury that involves the inflammation process, which is accompanied by tears of blood vessels and even a heavier longer be accompanied by a fracture or ligament tear is greater. Manipulation / massage part and prevent injury will worsen because of the torn blood vessels which normally should be "closed" (as the body's natural response), not to mention if there is ligament tears and fractures. RICE principle is a principle that has become the gold standard / principle of the primary treatment for sprains anywhere in the world, especially for olahragawan2.
If you are someone who loves sports benar2, the act of "aggressive" sometimes needs to be done, for example:

X-rays can see the presence of accompanying injuries such as fracture / cracked / broken bones, but can not see the injury / tear on ligaments. To see the ligament with good, to do an MRI.

For the selection of anti-pain and inflammation, there is some controversy, because the inflammatory process that occurs is the body's natural mechanism to "recover". By taking anti-drug and anti-inflammatory pain, then this mechanism will be eliminated and consequently the healing will be delayed.

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PERBEDAAN MOTORIK KASAR DAN MOTORIK HALUS

1. Gross Motor Development

The task of coordinating the development of physical body movement, such as running, tiptoe, jump, dependent, throw and catch, and maintain balance. This activity is needed in increasing gross motor movement coordination skills. In children aged 4 years, kids loved the physical activities that contain hazards, such as jumping from high places or a dependent with her head hanging down. At age 5 or 6 years the desire to perform dangerous activities increases. Children at this period enjoyed the race events, such as bicycle races, running races or other activities that contain hazards.


2. Fine Motor Development

The development of fine motor skills of kindergarten children is emphasized in the coordination of fine motor movement in this case related to place or hold an object by using your fingers. At the age of 4 years of fine motor coordination of movement of children is growing even nearly perfect. However this age children still have difficulties in arranging the blocks into a building. This is caused by the desire of children to put the block in perfect so sometimes demolish the building itself. At age 5 or 6 years of fine motor coordination of the movement flourished. At this time the child has been able to coordinate the movement of visual motor skills, such as coordinate eye movements with the hands, arms, and body simultaneously, among others, can be viewed at the time the child write or draw.

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ARTIKEL OLAHRAGA | TIPS MENDAPATKAN BENTUK PERUT IDEAL

The flat stomach is the ideal of all men in this world. it seems very difficult to get it, but with a little willingness dapdat we have a flat stomach in idolakan by men. follow these steps:

1. Motivation to spend more, do not survive just 1-2bln aja. (can be overcome by referring friends who seingin or boyfriend, if I can still understand little more distinguished, or already formed muscle belly)

2. Perhatikan your stomach when sitting, klau tekukan2 still there, means that there are a lot of fat, muscle Keliat ga tar, started by burning fat, it can be with running or cycling.
if it is flat, can be started with exercise:

• Sit-up (exercise for the upper abdominal muscles)

Sit dikarpet then bend legs, Cross hands at chest
Tighten the stomach, then lower the weight down, hold briefly, then returned to its original position.
Do not make a move until his back touched the floor.
Do the movements slow and controlled.
On returning to the starting position and tighten your abdominal muscles still feel the pressure on the abdominal muscles when the body position near thigh.
For reps can try 15-50 cents depending on how many times could loe but to set I do not have too much.

• Leg raises (Exercise for lower abdominal muscles)

Lie on a flat bench and hold hands at the end of the bench behind your head. With legs slightly bent position, lift the foot so as to form an angle of 45 degrees.
Hold briefly and then slowly return to starting position. Keep your feet do not touch the bench.

• Side to side (Exercise for the side abdominal muscles)

Stand up straight with both hands holding the dumbbells. The position of the hands straight at his sides.
Slowly move your body to the left side of the muscle belly up to feel the pressure. Hold briefly, return to starting position.
Slowly move your body to the right side of the muscle belly up to feel the pressure.
Return to starting position.
When the body moves to the side guard to keep the body upright and not bending or leaning forward.
"Be careful not too tired and avoid the burden is too heavy, as if too heavy can cause injury to the waist."

3. Keep eating, use of guidelines, dikit2 origin sering.sehari eat 5-6 times. multiply eating fruits and vegetables.

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ARTIKEL OLAHRAGA | PRINSIP DASAR LATIHAN

A. Definition Exercise

Exercise is a process that sistrematis repeatedly, is fixed by always providing increased load.

B. The principal aim of Exercise

The main objective is the achievement of maximal exercise in addition to health and physical fitness for athletes. In accordance with its objectives, the sequence of exercises emphasizing the following:

1. Formation of physical condition (Phesical build up). The elements that must be in shape and developed covering.
1. Strength (stregth)
2. Velocity (speed)
3. Endurance (endorance)
4. Agility (agelity)
5. Flexibility (flexibility)
6. Speed ​​(accurancy)
7. Balance and coordination
8. Establishment of Engineering (Technical Buildup)
9. Formation Tactics (Tactical Builp Up)
10. Establishment of Mental (Mental Buildup)
11. Formation of Maturity Champion


C. Exercise load (Loading)

Expenses are also called the exercise or training materials or loading is a practice forms of physical and spiritual athletes to achieve sporting achievement. These forms of exercise can be done in various ways: the finger-gymnastics-weightlifting-Eross eouentry etc.

Two kinds of understanding of the exercise load dapayt distinguished as beikut:

1. External load (outer load)

Is a direct bebna exercise can be seen in practice. External load can be characterized by the properties of the load, itself, for example:

a. Incentive training
b. Volume of training
c. The duration of exercise
d. Rhytmo exercises etc.

2. Expenses In the (inner load)

Is an exercise load which has a direct impact on the physiology of the athlete. So actually load in the free outer imposed on athletes who give effect to the increase in pulse rate.

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