The anxiety and stress of everyday life have a negative impact when looking for a baby. I include, produce physical discomforts such as back pain, headache, fatigue, among others. Numerous researches have shown that high levels of stress, as well as depression and guilt, can significantly hinder the fertility of the body and therefore reduce the chances of conceiving. The practice of yoga for fertility or "yoga fertility" can be very useful for women who are looking for a pregnancy.

Getting rid of this tension is the key and one of the ways is to practice yoga, which although it does not guarantee conception, improve the possibilities and also prepares the mind and body for the arrival of a child. In this sense, there are several postures that help to develop a much more balanced body and a calm mind for the baby that will come.

Yoga postures that will help increase your fertility level

1. Breathing alternating pits (Nadi Shodhan pranayama)

It helps to calm the mind and the body by releasing the accumulated tension. It also helps to purify the "nadis" (subtle energy channels), which allows the flow of prana. By eliminating the stress of mind and body, this pranayama allows you to relax, making the body more fertile and approach the process of conception from a new perspective.

2. Breathing of the bee (Bhramari pranayama)

Instantly relieves the body of tension, anger and anxiety. The possibilities of conception are better with a body and more relaxed minds.

3. Sitting forward (Paschimottanasana)

Sitting forward lean stretches the hamstrings, lower back and hips. It also stimulates the uterus and ovaries and can help in conception. The level of fertility improves with this posture as it also relieves stress and depression.

4. Standing bent forward (Hastapadasana)

The forward-leaning standing posture extends all the muscles of the back and improves the blood supply to the nervous system and the pelvic region. Also, it makes the spine more flexible. This stretch helps relieve the stress of the abdomen region.

5. lean forward with a single leg (janu shirasana) 

Strengthens back muscles, which is very useful during pregnancy. 

6. position butterfly (badhakonasana) 

Stretched thighs, the English and knees. Improves flexibility in the region of the groin and hip. Also helps ensure delivery quiet if practiced regularly to the end of the pregnancy.

7. legs up to the Wall (viparita karani) 

Stretches the back neck, torso front and back legs. Also, it is very effective to relieve back pain, feet and legs tired. Improvement blood flow to the pelvic region. Relax in this position after intercourse increases the chances of conception.

8. dream aware (yoga nidra) 

Yoga nidra literally translated as "sleep aware", collaborate to achieve a steady state in the body and mind. This relaxation has the power to raise the mood and become one more optimistic your approach. Although this state of meditation sleep not improve the level of fertility, no doubt you rests and is very useful for couples who want to form a family. 

In addition to yoga, it is recommended practice meditation for a couple of minutes a day to raise your mind and thoughts, relax and feel more quiet.

"It is important to have patience and maintain a positive attitude, the level of fertility varies between couples and some have had long waits before being able to conceive, we must continue to try with peaceful acceptance of the situation, without murmuring or negativity. Meditation regularly helps maintain a positive focus and improve the level of fertility, "says Santiago Barrenechea, meditation coordinator of the Art of Living Foundation.

He adds: "The practice of yoga has multiple benefits, ideally with a trained teacher to ensure a defined, safe and personalized routine for you and your partner."

Here's what you need to know...

Change your grip to build more muscle. Changes in grip can stimulate more muscle activity, leading to strength boosts and new muscle growth.

Use an offset grip when doing curls and rear-delt flyes. Hold the dumbbell handle close to the thumb side for curls and close to the pinky side for rear-delt flyes.

For pulldowns, a wide grip doesn't necessary build wide lats. All grip widths will hit the lats. A medium-width grip targets the biceps a little more.

A close-grip bench press hits the triceps better. However, it also reduces pec involvement. A reverse-grip bench press targets the biceps more.

Ditch the close-grip V-handle on seated rows. Use a bar that positions the hands about shoulder-width apart for greater range of motion.

Use a wider hand spacing on upright rows. Elevate the bar to just under 90 degrees to make it safer.

The right grip stimulates the most muscle activity. Here are the best grips to use on six popular exercises.

1 – Do Offset Dumbbell Biceps Curls

Instead of gripping the dumbbell from the middle in the traditional manner, grip it all the way over on the thumb side.

Here's Why: The biceps are not only elbow flexors, but they're also wrist and forearm supinators. So if we want to achieve maximal biceps recruitment when doing dumbbell curls, we must involve both elbow flexion and forearm supination. You can do this by holding the handle all the way over on the thumb side. This small change makes a huge difference because this grip forces you to resist forearm pronation because the biceps are forced to act as supinators while also serving as elbow flexors.

2 – Use a Medium or Wide Grip on Pulldowns

Despite common belief, all grip widths on the pulldown bar will hit your lats, but you can use a medium-width grip to target the biceps more. So just find a width that feels most comfortable to you.

Here's Why: It's generally believed that a wider grip on the pulldown bar activates the lats more than a narrow one. This belief originates in bodybuilding dogma, but it also appears to be evidence-based. One study found that the wide-grip pulldown produced greater muscle activity than pulldowns using a closer, underhand grip. The problem is that this study didn't compare different overhand grip widths.

Luckily, another study compared a 6RM load and EMG activity using three different pronated grip widths. Lifters performed 6RM in the lat pulldown with narrow, medium, and wide grips – 1, 1.5, and 2 times the biacromial distance, a measure of shoulder width. This study found that, aside from a bit more biceps involvement in the medium-grip width, all three grips produced similar lat activation. This challenges the notion that wide grip is "best" for targeting the lats when doing pulldowns.

If your objective is to add in some extra biceps work while doing lat pulldowns, a medium-grip width is just what the muscle doctor ordered. You can mix up grip widths to add subtle variety to your lat pulldowns without feeling as if you're missing out on the "special" lat building benefit of using a wide grip.

3 – Use a Neutral, Offset Grip on the Rear-Delt Fly

Use a neutral grip, not a thumbs-down grip, on rear-delt flyes. Hold the dumbbell using an offset grip, all the way to the pinky side.

Here's Why: Using a neutral grip when doing rear-delt flyes will deliver increased activity of the posterior delts compared to using a thumbs-down grip. This also makes sense from an anatomy perspective because the neutral hand position is more externally rotated than the pronated position, as both the posterior deltoid and infraspinatus muscles are also external rotators of the shoulder. Gripping the dumbbell all the way to the pinky finger side forces you to resist shoulder internal rotation (by using more of your posterior delts as external rotators) while performing the rear-delt fly.

4 – Use the Right Grip When Bench Pressing

Use a narrow grip on the bar to hit the triceps better. If you're interested in finding new ways to work the biceps, both wide grip and reverse grip bench presses are great options.

Here's Why: A 2005 study looked at the influence of grip width (narrow, mid, and wide) and forearm pronation/supination on upper-body muscle activity during the flat bench press. A reverse grip resulted in increased activity for the biceps brachii and the clavicular head of the pectoralis major compared to a standard grip. Also, there was no difference in the activity of the sternocostal head of the pectoralis major between a standard and a reverse grip.

A narrower (overhand) grip increased triceps activity and decreased the activity of the sternocostal head of the pectoralis major over other grip options. A wide (overhand) grip produced more biceps brachii activity than standard and reverse grip widths. The reverse-grip bench press is especially effective as it increases the involvement of the biceps brachii without reducing activity to other muscle groups.

According to the researchers, "Considering the small changes that occur during changes in grip width, the choice of grip position should be determined by the positions athletes adopt during their sport. Sport specificity should supersede attempts to train specific muscle groups. "So it's all about the principle of specificity, which tells us that the adaptations to training will be specific to the demands the training puts on the body.

5 – Do Shoulder-Width Seated Rows

Use a shoulder-width grip on a bar instead of using the narrow, V-shaped handle.

Here's Why: The choice of grip handle you use when performing the seated row can significantly affect your ability to maximize the range of motion, and that in turn affects muscle recruitment.

When you use the close-grip handles, the position your hands are stuck in forces you to cut off the final 2 to 3 inches of the range of motion. You don't get complete muscle contraction. Using a handle attachment that positions the hands at about shoulder-width apart will allow for a greater range of motion and more bang for your buck.

This isn't to say that using the close-grip handle is a waste of time or that no one should do them. It's simply to help you understand that each exercise has its benefits and limitations. And one of the limitations of using the close-grip handle when doing seated rows is that you're unable to reach the level of contraction that you can get when using a handle that positions your arms farther apart.

If you like close-grip rows for whatever reason, keep doing them. The type of handles you use for neutral-grip seated rows isn't a "do it this way or you're wasting your time" type of thing. You can mix up using the close-grip handle with the shoulder-width handle.

6 – Use a Wide Grip on Upright Rows

Use a wider grip and avoid pulling the elbows above shoulder height.

Here's Why: A wider grip has been shown in studies to increase deltoid and trapezius activity, and correspondingly, less biceps brachii activity. In addition to maximizing recruitment of the muscle we're trying to develop, we need to also consider exercise safety. Avoid pulling the elbows above shoulder height.

Studies indicate that impingement typically peaks between 70° and 120° of glenohumeral elevation. Authors of a 2011 paper recommend that asymptomatic individuals elevate their arms during the upright row to just below 90° (shoulder height). Other authors have made similar recommendations, so at least in this case, turn a deaf ear to the full-ROM gods.

When looking to lose weight and above all, burn fat to achieve a fit body, exercise is of great importance, as it not only increases the expenditure of calories but also helps us look better and also benefits our diet . But depending on the training your practice can benefit us more or less at the time of losing weight, so, we tell you the exercises that cannot be missing in your routine to successfully reach the goal of removing weights from our body.

Exercises that involve different muscle groups and not just a muscle or a specific part of the body, demand more effort to our body to require the mobilization of greater mass and body weight. These are the so-called multi-joint exercises or compound exercises.

But in addition, the exercises with weights or that develop strength and increase the muscular mass stimulating the creation of new muscular fibers can be an incentive for our metabolism and increase the caloric expenditure, even at rest, in up to 15% according to scientists of Boston. Likewise, it can collaborate in the reduction of fats in the body and in the maintenance or loss of weight in the long term.

Thus, the aerobic exercise that we have always prioritized at the time of weight loss, could be useful but not the most important to achieve an effective reduction of kilos through the consumption of fats in our body. On the contrary, weights and exercises that stimulate muscle gain but mobilize large muscle groups would be the most appropriate.

Of course, the type of routines that we use can also help, being the best full-body routines that work the whole body or HIIT type trainings whose high intensity with few resting times favor the burning of fats and give a great push to metabolism or daily caloric expenditure.

If you want to lose weight prioritizing fat burning, some exercises that cannot be missed in your routine to encourage caloric expenditure and at the same time, promote muscle gain are:

In ironing position this exercise works arms, shoulders, middle and lower body muscles while burning calories and gaining strength. Once we take a good technique in its implementation, we can include a number of variants of it to not get bored or fall into monotony with their practice.

They are a great compound exercise, that combines jumps with work of arms, legs, abdomen and more muscles of the body. The burpees require a good execution technique and we can include them in the framework of a more complete routine. In addition, it supports many variants to challenge our muscles with constant innovation.

To explain why I am not in favor of Weider routines and yes in favor of Fullbody routines, I am going to focus on the principles of effectiveness and efficiency:

Efficiency would be simply to achieve all our objectives Efficiency would be to achieve our objectives using the best way possible resources and means at our disposal.

For example, at the time of obtaining a muscular development of quadriceps, femoral muscles, back etc, we would have 2 options:

Train everything separately. For example, quadriceps extension, femoral curl, pulley rowing etc. Simply make a dead weight.

would be effective get our goals through work isolated of all the muscles (first option), but it would be efficient make a deadlift as it has got the same effect in a while less and less wear.

Principle of supercompensación any stimulus applied to the body causes disturbance of the balance internal. 

The body fits according to the intensity of the stimulus, modifying metabolic processes useful to respond to the stimulus. during recovery period thereafter, the agency has a responsive increased. on the contrary, if recovery is not correct, there would be a supercompensación, and performance would decrease. 

Such recovery above the initial level is the point crucial and objective the principle of supercompensación during exercise decreases functional capacity of the subject, as it appears fatigue. 

Ceased physical exercise and therefore deceased phase of effort, activate internal mechanisms that will restore the ability of the subject above the initial level objective of the training can be treated as the maximum provision of the different skills that potentially (in theory) can achieve a person. genetics plays a decisive role in regards to the sports performance. the main objective of the training is getting a supercompensación, that is, put US above regarding the initial level and this is needed a correct recovery.

Disadvantages of routine Weider supercompensación the disadvantage I see the routine Weider is that does not allow a supercompensación, that is, damage accumulated in muscle fibers in each session is much larger than that the subject can admit. obviously, unable to generalize.

It is clear that a person who admits a high training volume, will work very well with a divided routine. But unfortunately, it is not frequent.

Beginners

The normal thing is to observe how the novices start in the gym directly with these routines, and from my point of view, the total volume of training (time under total weekly tension) is too high. An excessive load that will not produce supercompensation. In any case, if a fatigue. In general, what happens is that a novice person joins the gym and works Weider as bodybuilders do.

At first progress, but the progress is not eternal and be stall very fast. that's why i'm not in favor of it. 

Excess volume 

on the other hand, I don't see sense to be made exercises multiarticulares, very large and very heavy, and then make exercises that are focusing on the same area respect to the previous year.

My opinion is that it is not necessary, as simply add a workload that from my perspective spare, since the basic exercises is enough.

For example, if done Press banking 12 reps 4 series and are made funds in parallel 12 reps 4 series, do you really need to perform other 4 series crosses Pulley or other 4 series openings? for routines full body or full body environment hormonal I am in favor of the routine fullbody because the work with large groups joint produces an impact hormonal much more. 

On the other hand, damage with muscle fibers there but are to a lesser extent that the routine Weider, and therefore, recovery is faster allowing train more frequently a week, which will produce more muscle strength due to the expertise

At this point, no one escapes the importance of stretching to maintain sports health. Through stretching we will be able to maintain active a quality that can go unnoticed, in pursuit of others such as strength or endurance, but that provides a series of benefits for the athlete or athlete, flexibility.

A good flexibility favors the elasticity of the muscles and provides a wider range of movement in the joints. It also facilitates body movements and activities of daily life.

These concepts, although they seem to point to the same goal, are different, both in form and procedure. Calorie is a mechanism by which we prepare the body for an activity that we will perform next, to increase performance and reduce the risk of injury. The movements that must be included in this initial period must be similar to the actions that we will carry out a posteriori.

As an example, a very typical heating in CrossFit, which is done before starting the routine of bar surveys:

Another example very clairvoyant in relation to work de-warming before starting a career routine:

Before continuing and knowing when it is better to stretch, we have to clarify the concepts related to the main types of stretching, so that we know which are the indicated ones and at what moment:

It is an elongation of the muscle to a certain point, avoiding pain and maintaining a comfortable position, for a certain time, usually about 30-45 seconds, and in several series. According to studies, they can produce a decrease in strength.

Static stretching must be done the furthest from the training session, because the information is given to the body if done before has nothing to do with the muscular use we will perform when training

It is performed within a comfortable, controlled and smooth range of motion, usually in series of 10 to 12 repetitions and unilaterally. No rebounding. In turn, they have added an "extra", since they produce the elevation of the body temperature, and they reduce the muscular viscosity. They are the recommended stretches.

This type of stretching improves dynamic flexibility and is very useful as part of warm-up for active or aerobic training

It uses the momentum of a moving body or limb, in an attempt to reach beyond its normal range of motion. It can cause risk of injury, if not done with caution. They are recommended for high impact activities

An example of this would be the typical rebounds that we made when not being able to reach a point, such as the tips of the feet

There are many theories about when to stretch. Some people or coaches, think that the best time to stretch is before training, other people who are better during the exercise routine, and even others bet that the most convenient is after finishing the training. We will analyze the consequences of stretching before, during or after the exercise.

As a premise, depending on the physical activity we perform in our training routine, we can favor one or another type of stretching, in addition to the best "timing". Practically, it will not be the same how we prepare our body for a training of race, swimming or weightlifting, for example.

Many people assume that they should start their exercise routine with some stretching. However, many experts agree that this type of static stretching before exercising is not only counterproductive, but also harmful. They claim that by stretching before exercising, your body may think it is at risk of being overwhelmed. It compensates by contracting and each time will be more tense.

This means that your muscles are not able to move so fast or freely, which increases the chance of injury. My recommendation will be to "mobilize" before starting to train, before dynamic stretching and a warm-up

There is a term that may sound to you, but that fits perfectly to what we must do before a workout, especially where we must maintain a correct posture to perform the movement, such as a deep squat. We are talking about Mobilize, click here and know its benefits.

The muscles, ligaments, tendons and joints are not immediately ready to start a workout and perform with ease the movements required during it. In this sense, the use of myofascial release techniques takes on special importance. The fascia is a connective tissue formed mainly by collagen fibers that surround the organs, and connect muscles and bones. It allows to stabilize the body and give it shape and structural support.

This tissue network is responsible for determining the quality of the movement or its restriction. Releasing the muscular fascia before starting an intense workout, especially lifting weights, improves circulation and blood flow and gives the muscles the flexibility to move freely

Do you know what the benefits of the Foam Roller are? Clicking here you will find besides a routine

It refers to stretching during the breaks of the series of exercises. This technique is normally used by those people who seek to maximize hypertrophy during weight training, with the belief that signaling occurs at the hormonal level (beyond the series itself), but that for practical purposes is not proven its worth .

What's more, it can increase the stress caused by exercise on the muscle and get to damage it, in the most severe cases

At the end of the routine with a stretching program, in addition to releasing the muscle fibers, giving them back their flexibility and improving the recovery time, we will help to relax all our muscles and our mind. We ourselves will feel a sense of wellbeing and body relaxation by eliminating the tension generated by training.

stretching after the exercise routine will be much máslentos and intense, since the goal is to alleviate all tensions and return to the muscles and joints your normal state, as well as unareducción of discomfort and muscular pain. is another time to use the foam roller ... stretch a daily training, either a session "running" or a heavy weights, it will be much more effective, and above all, safe, if we are able to move correctly. therefore, it is recommended to spend a daily time to make stretching. in this sense, the routine stretching (mobility)'s we will separate own training, yen function to our limitations or weaknesses, Act accordingly. win flexibility and mobility help reduce restrictions muscle we have been able to accumulate in our life, and even as we continue doing (too long sitting, positions cifóticas using digital devices ...) a routine stretches mobility is part of your plan training. in this way, like it dedicate a great effort in lift kilos, or make series speed, stretch is part of "play". you'll end up winning performance and health