To have a successful yoga session, it is very important to have the right equipment. What is suitable equipment? The answer would be simple: light clothes that offer you the necessary comfort for each asana.
Here's what you shouldn't wear to yoga classes:
Overly loose clothes:
- T-shirt and very wide pants
- T-shirt and very tight pants
Leggings or yoga pants?
The classic white yoga pants have high compression in the area of the buttocks and thighs and are wider towards the ankles. Although they have a greater reputation than modern tights, the number of those who use them is low, they being preferred especially by professional yogis. Yoga tights are the popular and modern alternative.
Why? Here are some of the advantages and characteristics of yoga tights:
- yoga tights come in different combinations of colors and multicolored models, being created to offer style and depth to the outfit
- they have a light compression applied to the entire surface of the material, offering ideal comfort for stretching exercises
- the very light and soft material allows your skin to breathe - the combination of polyester/nylon with spandex/elastane offers high elasticity and quick drying
- because they are very elastic, they can be used on almost any occasion you have to do sports, whether you are cycling around the block or going for a weekend run in the park.
To keep in mind:
Not all leggings are elastic!
- 100% cotton tights. Even cotton is a light material that allows the skin to breathe, has no elasticity and retains water resulting from perspiration. Cotton tights are not recommended for stretching or other exercises.
- 100% polyester tights. They dry quickly and repel moisture, but they are stiff and do not offer the elasticity needed for stretching exercises.
Conclusion.
Before buying tights for yoga or pilates, observe the following:
- check the thickness of the material, it should not be very thick
- check if the material becomes transparent when stretched (if the leggings are squat-proof)
- try before buying to see if the tights slip during the exercises. If you buy them online, see the site's return policy to offer free shipping
- buy leggings with a combined material never with a percentage of 100% polyester or nylon. The combination can be polyester and spandex or polyester, cotton and elastane.
- don't buy leggings that are very tight. You won't be able to use them in a yoga class and it's possible that the seams will break.
- don't wear baggy sweatpants to a yoga class. They are not comfortable and will make you uncomfortable during different positions.
Hope that we have helped you with some ideas and tips to buy the right leggings and wish you pleasant relaxation at your next yoga or pilates session.
]]>The duration of the muscle mass development process is generally a long one with different variations depending on the level of each one. Thus, for a beginner a period of 3-4 months is sufficient for the appearance of visible results, while for a person with a balanced lifestyle who has the sport incorporated in the daily routine, a period of at least 8-9 months is needed.
In order for the entire process of muscle mass development to be successful and to have the results we want, it is necessary to take into account the following aspects:
1. Stimulate the muscles by progressive loading.
Stimulus is the point that determines the body's adaptation by force. The training performed during this period is performed by a progressive load and is not based on pumping (repetitions with low weights).
2. Choose compound exercises.
The recommended basic exercises are the compound ones and not the isolation ones. Thus, in the case of a leg workout, the central exercise you need to focus on is knee flexion (and not leg flexion). Knee flexion moves an entire group of muscles, while flexion will work only the main muscle (quadriceps) which will take over the entire function.
Compound exercises have a special role because they contribute to a synergistic development of the whole body, thus giving a well-proportioned aesthetic aspect.
3. Execute slowly.
Muscles grow when they are tense for longer periods of time. The lifting and lowering tempo of the weight can affect the result of the training, so for the increase of the mass (hypertrophy) we have to do the movements slowly.
4. Train your muscle group frequently.
For a good development of muscle mass it is necessary to train a single group 2 times a week. Training frequency is essential because effort is often the trigger for this process. It causes a so-called "destruction" of the muscle because it is followed by an inflammatory process.
5. Find out what are your daily caloric needs.
Nutrition also has a special role so that in order to have the desired results you need to know your maintenance level so that you can later add a caloric surplus. Caloric requirements must be based on a balanced ratio of such macronutrients so that carbohydrates and proteins have the highest ratio. Protein, through its structural role is the basis for the development of mass, and must be between 1.3-2g / kg.
6. Respect the hours of sleep.
Rest has a very important role in increasing muscle mass because without it recovery would not be complete and would lead to an alteration of the whole process. If you do not get enough sleep, your body does not have time to recover, develop muscle and burn fat. Generally we need to sleep 7-8 hours every night.
7. Consider it as a job.
Muscle growth is a process that is based on consistency and will take you 24 hours, 7 days a week. Even on recovery days, you can't take a break from eating healthy and getting a good night's sleep. To get the results you want you have to consider this whole process as a job.
Conclusion
The process of increasing muscle mass requires dedication and consistency to achieve the desired results. It won't be easy, it will seem like an eternity, you will probably get discouraged at some point, but you have to be patient because these things really work.
by Diana Todoran
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