Diseases and conditions

Bloated stomach – causes, symptoms and treatment

Bloated stomach – a subjective feeling associated with abdominal pain and feeling unwell. Bloating can make everyday life much more difficult, as well as negatively affect the appearance of our figure.

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Why is our stomach bloated?

The amount of gas in the intestine can increase greatly due to:

  • excessive swallowing of air (aerophagia),
  • bacterial fermentation of carbohydrates that have not been properly broken down and absorbed,
  • diseases affecting the intestine,
  • food intolerances,
  • excessive consumption of flatulence-causing food.

Symptoms of excessive gas in the intestine:

  • belching,
  • stomach bloating,
  • excreting smelly gases,
  • enlarged abdomen.

In most cases, the symptoms worsen throughout the day, are most troublesome in the evening, and subside during sleep.

People who wish to improve the quality of their diet and begin to include legumes and vegetables can often experience a bloated stomach in the early stages. Food products that contribute to flatulence include broccoli, cauliflower, brussels sprout, cabbage, onion, garlic, asparagus, soybeans, beans, peas and many more.

These plants contain carbohydrates that are poorly digested by food enzymes and are not absorbed from the digestive tract. Instead, these carbohydrates are food for colorectal bacteria – they undergo fermentation to Produce gases. However, this doesn’t mean that you should give up on a healthy diet. With the gradual introduction of flatulent foods to a diet, changes will occur in the digestive processes and the composition of the microflora, and so the symptoms will gradually subside.

Intense aerophagia is the result of abnormal behaviour such as:

  • eating large meals in a hurry,
  • drinking large amounts of carbonated drinks,
  • chewing on gum and sucking hard candies,
  • nervous speaking,
  • smoking cigarettes.
Why is our stomach bloated?

A bloated stomach due to food intolerances

In many cases, troublesome gastrointestinal tract symptoms can occur due to sensitivity to certain foods. Commonly, a bloated stomach indicates food intolerances.

There is a wide range of food intolerance symptoms:

  • abdominal pain,
  • chronic fatigue,
  • feeling unwell,
  • diarrhea,
  • constipation,
  • a feeling of fullness and indigestion,
  • heartburn,
  • migraines,
  • changes to the skin,
  • depression and many others.

In the case of food intolerance, symptoms appear about a day after consuming intolerant ingredients and persist for several days, and if consumed regularly, the symptoms may be chronic and do not subside at all. Thus, it is impossible to determine the source of the problem without taking the appropriate blood test.

A bloated stomach – how to relieve the symptoms?

Adequate Food-related behaviours and a properly adjusted diet allow for improved digestion, less air swallowing and easier excretion of intestinal gases. The following tips will help you reduce discomforts such as belching, flatulence, winds and an enlarged abdomen.

  • 1. Eat regular, small meals every 3 to 4 hours.
  • 2. Chew your food thoroughly and slowly.
  • 3. Avoid having conversations during meals.
  • 4. Gradually introduce flatulence-causing vegetables as part of your diet, and in the case of irritable bowel syndrome eliminate them for a period of time.
  • 5. Limit or exclude Food products which your body does not tolerate.
  • 6. If you suffer from constipation, increase the amount of fiber intake the form of vegetables, fruits and whole grains (wholemeal pasta, bread, groats, oatmeal).
  • 7. Drink plenty of water, minimum 2 to 2.5 litres a day.
  • 8. Don’t forget to include probiotics which improve the composition of the intestinal microflora. Probiotics are found in pharmaceutical preparations or naturally occur in yogurt, kefir and pickled foods.
  • 9. Give up chewing gum, sucking hard candies and smoking tobacco.
  • 10. Be physically active as often as possible.
Beauty and self-care

DIY – the best homemade hair conditioners

Homemade hair conditioners are ideal for anyone who has a sensitive scalp that does not tolerate strong alcohols or synthetics found in drugstore cosmetics. Of course, everyone who thinks seriously about hair care will appreciate a homemade hair treatment. Keep the homemade hair conditioner in the fridge and use within 3-4 days.

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When to use a hair conditioner?

Homemade hair conditioners are an ideal solution for proper hair and scalp care when we wish to:

  • accelerate hair growth,
  • stop hair loss,
  • increase hair thickness,
  • strengthen the hair,
  • restore shine to dull hair,
  • protect a dry or oily scalp.

Nettle and horsetail hair conditioner

This treatment is full of silicon needed for a healthy appearance of the skin and the growth of strong hair. Hair grows thicker, stronger, and has a beautiful intense colour. This conditioner helps soothe irritated, itchy scalp, reduces excess sebum production and makes the hair stay fresh and lightweight for longer.

Just brew a tablespoon of nettle and horsetail. Use one glass of boiling water to do so. It can be applied several times a day.

Burdock and calamus hair conditioner

These plants complement each other perfectly. This treatment is ideal for Reducing excess sebum and for aiding faster hair growth. Both plants have been known for centuries for their bactericidal and nutritional properties.

Boil a teaspoon of burdock root and a teaspoon of calamus herb for 3 to 5 minutes. Then, the mixture should be strained, cooled down, and applied onto the hair and scalp daily.

Birch juice (birch sap) hair conditioner

You’ve probably heard of before, as it’s one of the most popular DIY hair treatments. After application, the hair becomes soft and shiny. It is ideal for an oily or dry scalp and will take care of weakened hair, as well as give lightness to heavy and stiff ends. It does not require any preparation.

All you need to do is purchase ready-made birch juice, preferably organic, certified and without artificial additives.

homemade hair conditioners

Lemon hair conditioner

Another super quick and super effective DIY hair conditioner, popular among bloggers. Naturally, it regulates sebum, restores correct pH, Refreshes the hair and prevents dandruff.

Take half a lemon and squeeze and filter the juice, then add half a glass of water. Rub into the scalp after washing your hair and do not rinse off.

Coffee hair conditioner

The caffeine content in this treatment improves blood supply, and thus strengthens the roots and nourishes the scalp, as well as Stimulates hair growth.

Brewed coffee, without coffee grounds, should be rubbed into the scalp around every 2-3 days. Of course, those with blonde hair need to be careful and should apply the coffee less often, e.g. once a week.

Black radish hair conditioner

Who isn’t familiar with it! This is the best conditioner for weak, faded hair that lacks volume. Black radishes, unfortunately, do not smell beautiful but are famous for their regenerating, strengthening and nutritional properties.

Blend half a black radish in a juicer. Pour the juice into a spray bottle. Hold your nose and spray your hair and scalp 30 minutes before washing.

Sport and fitness

Our advice on what exercise set for home to choose

You’re thinking of exercising at home? Or maybe you already exercise, but are wondering how to make your workouts more effective? We have prepared a short list of devices that might come in handy during your sport-related challenges.

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When going to the gym, we always bring along our outfit. A loose and comfortable costume will also be needed for exercising at home. It might not seem necessary, but there are legitimate facts in favor of a dedicated outfit for working out outside the gym. First of all, a comfortable outfit is a synonym of comfort and safety. Outfit is the first choice in exercise set for home.


An exercise mat is another example of a simple yet very useful exercise tool. Of course we can exercise on the rug, but in most cases it’s not good for the rug itself or the person exercising. A mat can save us from unpleasant abrasions and insulate us from the cold floor during workouts.

exercise set for home

Jump rope

It’s been a long time since the jump rope was only associated with children’s toys. Its success is definitely partially owed to the cult movie where Rocky Balboa was preparing for a big fight. It’s a good idea to follow his example and also grab a jump rope.


The stepper is without a doubt one of the most effective and best devices for working out leg and buttock muscles. On top of that, working out on a stepper allows to Strengthen abdominal muscles as well as tone the whole body nicely.

Rowing machine

A rowing machine is a Standard piece of equipment at most gyms and a very useful exercise equipment for Home workouts. Thanks to replicating the movements of muscles present in rowing, working out on a rowing machine engages several muscle groups at the same time: from arms and forearms, to shoulders and chest, all the way to the abs.

Exercise balls

Ball exercises? To many people it doesn’t sound very serious, but it’s actually the exact opposite. That’s because this kind of exercise gives great results and is also a lot of fun. An exercise ball works great for all the people who have no problem maintaining their balance.

Pull up bar

A pull up bar allows to effectively exercise the arm muscles under the weight of one’s own body mass. Such device can be installed on a pretty much any door frame. It is better to invest in a good and reliable equipment though, as Chinese knockoffs for a few zloties only look good, but when confronted with a load they like to break or slip out of the door frame. A good and safe stretch-bar won’t be a huge expense while allowing to make the Home workout plan more diverse.

Healthy eating

Liver-cleansing diet

The human liver is constantly exposed to harmful influence of toxins. It might be damaged by bad eating habits, medicines, impurities in food, viruses and bacteria. Still, the liver is the only organ in the human body that, when damaged, can Regenerate itself (even by 50 percent).

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An overloaded liver starts malfunctioning

In most cases (80 percent) Improper functioning and damages of this organ are caused by excess alcohol drinking. And it doesn’t matter if you drink 2 shots of vodka or 4 beers a day – that’s the same dose of alcohol. The cause of poor functioning of liver, Including its enlargement, might be steatosis. It has the ability of breaking down fatty acids, Converting them into fat and passing it further into the body. When there’s too much fat, though, like when it comes from food, the liver “gets fat”, enlarges and won’t function properly.

Steatosis also occurs with overuse of medicines, as they all eventually “pass” through the liver. Ailments can also be intensified by going on extreme weight-loss diets, especially the one-sided ones (like the cabbage diet, the protein diet) or prolonged fasting. So if you’re on a diet, for the sake of your liver you should make sure not to lose more than 4 kg a month. A liver works poorly when the daily diet lacks raw products rich in digestive enzymes and fiber.
A liver-cleansing diet can significantly help process of regeneration.

Liver – detoxification

A way to support the liver that will help free it from impurities, boost its regeneration, might be liver cleansing with a detoxification treatment. A full liver cleanse takes eight weeks.

The diet consists of replacing three bigger meals with smaller ones consumed 5 or 6 times a day. The meals should be fresh, not reheated. Products that require thermal processing should be steamed or cooked with a small amount of water under a cover. Frying should be Avoided. A good solution is braising food in water with added virgin plant oils or baking in a foil. It’s a good idea to include stale bread or toasts in the diet.

The products to eliminate from the daily diet should include:

  • dairy: milk, cheeses, cream, yogurts, butter, margarine, eggs,
  • red meat,
  • wheat bread,
  • sweets: sugar, jams, preserves, chocolate, cookies, biscuits, ice cream, salty sticks, roasted peanuts,
  • mushrooms (Including champignons),
  • alcohol,
  • coffee, strong tea.
liver-cleansing diet

A liver-cleansing diet should include, on the other hand:

  • vegetables: all kinds of greens, plus carrots, beets, bell peppers, tomatoes, turnips, potatoes,
  • grains: pea, lentil, rice, linseed, soy, walnuts, almonds, sesame, sunflower, oat and rice bran,
  • bread: dark, coarse-grained,
  • sweets: very low quantities of honey, molasses, halva,
  • fresh fish: sardines, trout, tuna,
  • fats: cold pressed oil, sesame butter, soy pastes,
  • soy milk,
  • leguminous sprouts,
  • fresh vegetable juices,
  • fresh and dried fruits.
Diseases and conditions

Living with the Crohn’s disease

Stomach aches, diarrhea and intestinal problems are the typical symptoms of the Crohn’s disease. This ailment cannot be entirely cured, but with the right medicines and diet, it is possible to improve the patient’s comfort of life Significantly. We present tips on how to do it.

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Who suffers from the Crohn’s disease most often?

This ailment manifests itself most often in developed countries of Europe and North America. It usually impacts people aged 15 to 25. The initial symptoms, however, may not be very characteristic. Sometimes it takes years from the initial symptoms for the Crohn’s disease to be detected. A slight majority of the patients are Women.

General symptoms of the illness

The general symptoms that are not typically associated with the gastrointestinal tract tend to be ignored. The patients blame them on stress and Too many chores. The most common ones are:

  • weakness and getting tired fast,
  • temperature,
  • weight loss (significant – a few, or even a dozen kilograms, without dieting),
  • inhibited growth when children are affected.

Local symptoms

They depend on localization of the lesions. They will be different in case of affecting the esophagus or when the affected section is the large intestine. Most often, as in about 50% of cases, the lesions affect the small intestine.

In about 40% of cases it’s both the large and small intestine. In 20% of cases it’s only the large intestine. The remaining sections of the gastrointestinal tract are far less likely to be affected by the illness. The typical form that impacts the small intestine most often starts with anemia, prolonged temperature with stomach aches and diarrhea. In more severe cases, there might be blood in the stool, which should always be a very concerning symptom and definitely require an Urgent visit to the doctor. Sometimes the beginning of the illness might be sudden and reminiscent of appendicitis with strong stomach pains.


Sadly, despite numerous types of adjunctive therapies, the Crohn’s disease cannot be fully cured. So far, no remedy was found that could provide the patients with permanent relief for the rest of their life. The symptoms come in waves, which is why the goal of a treatment is to maximize the periods of feeling better and Minimize the inflammations and pain.

The medicines used today make it possible, with patients being able to function pretty normally – provided that the illness is properly detected and that the patient changes their lifestyle and regularly takes the medicines prescribed by the doctor while always watching their body.

crohn's disease

Surgical treatment

It sometimes happens that patients with advanced Crohn’s disease might suffer from impaired functioning of intestines through lesions developing in the mucous membrane, as well as development of ulcers or fistulas. In such situation, a surgical procedure might be necessary. Such procedure is also recommended when a patient doesn’t experience improvement after using all the other methods of treatment.


People suffering from the Crohn’s disease have to make sure that their meals are regular and diverse when possible. It is important to avoid products that cause stomach aches or other typical symptoms. On top of that, light meals should be preferred. Food should be calorie-dense and contain as many vitamins and nutrients as possible, as those may be wasted due to Diarrheas.

Beauty and self-care

Castor oil – its incredible properties and applications in cosmetics

The castor oil is only one of the many oils with versatile applications in health and cosmetics. It is collected from an exotic plant that mainly grows in Asia and Africa. Its main properties include the ability to neutralize inflammation and high Antioxidant content.

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Healing properties

The most famous action of the oil is its purgative action, although it also comes in handy when battling other ailments. Hot compresses using castor oil alleviate headaches, stomach aches, or even back pains. It was very long ago when it started being used to remove skin discolorations, birthmarks, or even warts. One could therefore go on and say that for many years it’s been a Universal remedy for most of the known dermatological ailments.

Castor oil for hair and scalp

The castor oil has been used for centuries as a natural hair growth and scalp treatment. It was especially widely used in the ancient Ayurvedic recipes. In recent times, however, its popularity has grown significantly pretty much everywhere in the world. It found interest among numerous bloggers and celebrities, which attracted attention from nearly all enthusiasts of natural methods of beauty care.

The castor oil, above all, has an Antibacterial and fungicidal action, it also has a high content of vitamin E and omega-6 and 9 acids. On top of that, is has a high concentration of the ricinoleic acid, which makes it even more beneficial for the skin and scalp. Its composition allows it to mitigate plenty of skin problems.

Some anti-dandruff shampoos don’t actually eliminate the dryness and the causes of dandruff, just get it more “stuck” to the scalp. In this context, an oiling treatment is much more effective for better nourishment of scalp and dandruff removal.

castor oil

Castor oil for nails and skin of hands

It has a soothing and Regenerating effect on the skin of hands, plus it also strengthens nails. You can rub your hands for the night with the oil and put on cotton gloves or have a hand bath in a slightly warmed-up oil.

You struggle with splitting nails or uneven plate? The castor oil will deal with it fast. It’s a good idea to use it every evening, rubbing it thoroughly both in the nail and in the skin. After a month of systematic oiling of nails, you will notice the first results.

Castor oil for face

OCM, or the Oil Cleansing Method, consists of cleansing the face with natural oils. This method could boil down to the concept of fighting fire with fire, or removing greases with the greases present in natural oils. A face cleansing mix consists of 1/10 castor oil and 9/10 grape seed oil (dry skin) jojoba oil (oily skin) or almond oil (normal skin). All you have to do is apply a warm, wet towel on a face coated with oils, wait for 2-3 minutes and remove the excess oil.

Healthy eating

Is excluding sugar from our diet beneficial to our health?

Some scientists assume that carbohydrates, especially sugar, should not be eaten at all. However, will excluding carbohydrates benefit our health?

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A diet without sugars can have poor results

For example of excluding sugar, on one of the websites we found a “Sugar detox” plan. The concept of “detox” is in itself an absurd, because we cannot get rid of toxins through a diet – the liver, lungs or kidneys do it for us and this process can be only supported by a healthy diet and by limiting alcohol consumption.

1000 calories diet?

Some people willing to lose weight go for an even worse idea than a poorly balanced diet. Instead of providing their bodies with everything they need, they cut their daily meals by half, depriving themselves of important nutrients. As a result, there are “no calories” diets, usually based on a small amount of vegetables, eggs, and small portions of grilled meat. The effects may be Deplorable. Due to nutritional deficiencies, we will quickly notice hair loss or broken nails.

excluding sugar

Should we not eat sugar at all?

It is reasonable and even necessary to limit excessive amounts of sugar consumed. However, you should also remember that the more restrictive the diet, the harder it is to follow it. When we have to deny ourselves everything we like, we just wait until the new diet is over.

And yet we should always eat healthy. Dietitians or doctors do not recommend Draconian diets. In fact, they can lead to the yo-yo effect and make you gain even more kilograms, because upon returning to normal nutrition, the digestive system is adapted to different conditions.

Healthy Sugar substitutes

  • Raw fruit
    One of the most popular Sugar substitutes are raw fruit. Fiber and vitamins contained in the fruit have a positive effect on our health. The sweetest fruit is, among others, watermelons, apples, peaches and grapes. They can be eaten raw, added to dishes, and used in cocktails, juices and fruit mousses.
  • Dried fruit
    Dried fruit is another Sugar substitute that should be considered. Dates, apricots, figs, and raisins can be used in homemade cakes, porridge, pralines, or cocktails.
  • Xylitol
    Xylitol is a frequently used Sugar substitute that works great for people who have problems with too high glucose levels. In the stores you will find birch and corn xylitol. Xylitol is bactericidal, prevents caries, and has a positive effect on lowering cholesterol.
  • Stevia
    In health food stores, you will definitely find stevia – a plant that is a well-known Sugar substitute. Stevia is most often chosen by people on a diet, because it is a Natural sweetener with very low calorie count. What’s more, it is up to 400 times sweeter than sucrose.
Diseases and conditions

Obesity and diabetes go hand in hand?

Diabetes is the curse of our time. It used to affect 40-year-olds, but today even 20-year-olds are exposed to this disease … Obesity and diabetes – most often they go hand in hand. Is there anything to be afraid of?

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Obesity and the likelihood of diabetes

Diabetes, impaired glucose tolerance and abnormal fasting glucose are more common in obese people than in those with normal body weight. The longer the duration of obesity, or the higher the degree of obesity, the greater the risk of developing diabetes. An epidemiological study conducted in the United States on a group of 100,000 people showed that the risk of developing Type 2 diabetes in people with a BMI> 35 kg / m² is 30-40 times higher compared to people with a BMI <22 kg / m². The relative risk of Type 2 diabetes was 38. 8 times higher for women with a BMI> 35 kg / m² compared to women with a BMI <23. 0. Even among people with normal body weight (BMI 18. 5-25 kg / m²), higher body weight (BMI> 23) increased the risk of diabetes compared to lower body weight (BMI <22). The relationship between obesity and diabetes is confirmed by the fact that among people with Type 2 diabetes, as much as 90% are people with excessive body weight.

Abdominal obesity, or “apple body shape”, characterized by the accumulation of adipose tissue inside the abdominal cavity, is a strong determinant of diabetes. Obesity is also an independent Risk factor for cardiovascular complications.

How to fight against diabetes?

You can control your diabetes. Obesity is the cause of it, so the main factor that will inhibit its development is weight loss. Only the correct weight will lead to an optimal blood glucose level. To do this, you need to develop proper, Healthy eating habits, as well as to introduce sports activities into your everyday life.

It is worth remembering that the meals have an adequate energy balance – you can not eat too little or too much. Each of the three ingredients – protein, carbohydrates, and fats – should be in the right amount.

obesity and diabetes

Moving for health

Healthy, moderate eating should be supported by physical activity. It helps to reduce body fat and maintain proper body weight. Regular exercises help reduce blood sugar, lower blood pressure, reduce the risk of heart attack and stroke, reduce the body’s need for insulin, strengthen bones and improve muscle strength.

One of the most noticeable changes arising from muscular work in humans is a smaller increase in serum insulin in response to an increase in blood glucose. This is due to less postprandial insulin secretion by pancreatic β cells, an increase in insulin catabolism and an increase in the number of receptors in the body’s peripheral tissues for this hormone. Appropriate physical training helps reduce fat mass in diabetic patients with obesity.

Beauty and self-care

The application of lasers for cosmetic uses

Lasers joined medicine in the 1960s. Since then, they have revolutionized cosmetic standards, becoming a permanent part of the industry. Laser methods in skincare are a field that is developing intensively. Popular laser procedures include, among others laser closing of capillaries, photorejuvenation, laser hair removal or laser acne therapy.

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What is a laser?

The laser is a generator of coherent, electromagnetic waves in the ultraviolet range, it concerns visible light and infrared light. Its name is an acronym created from the English expression Light Amplification by Stimulated Emission of Radiation (light amplification through forced emission of radiation). The obtained light has characteristic features that are impossible to achieve in other conditions and emission sources. These properties are Extremely important, considering the use of lasers – including cosmetic uses.

Laser properties

The three most important features that allow the use of lasers in medicine and cosmetology and other areas of human activity are listed:

  • beam coherence in time and space, in other words – phase-spatial order;
  • monochrome – very slight divergence of spectral emission lines;
  • parallelism – enabling optical systems to easily Focus the light beam.

The impact of lasers on human tissues is carried out according to a certain standard, which is accompanied by reflection of light, followed by its dispersion, transmission and partial or complete absorption. This, in turn, causes skin reactions, understood as photochemical and biostimulative.

Laser cosmetic treatments

  • Laser closing of blood vessels
    Due to discomfort and soreness, laser vascular occlusion is usually performed under anesthesia. Using a laser, the cosmetologist makes several shots into the dilated capillary, leaving a slight bruising and erythema, which usually lasts up to several days after the surgery.
  • Laser acne therapy
    The main purpose of light therapy in laser acne therapy is to Destroy the bacteria that cause inflammation. These bacteria release porphyrins i.e. dyes that absorb light waves in the blue light range. It is associated with the formation of free radicals that Destroy bacterial cells.
  • Photorejuvenation
    For photorejuvenation, a doctor or cosmetologist irradiates the skin, causing fibroblasts to stimulate collagen and elastin production.
  • Dermabrasion
    Dermabrasion is another, much more serious method. It is an invasive procedure performed under general anesthesia by specialized medical staff. It includes evaporation of individual layers of the epidermis to the depth of the dermis, removing wrinkles, scars and discoloration.
  • Laser discoloration removal
    Skin discoloration can appear for a variety of reasons, they are a local, concentrated accumulation of a pigment called melanin. During the laser removal of Hyperpigmentation, these areas are exposed to light, in turn the light is absorbed by the darker dye. Melanin absorbs light energy and breaks down pigment changes into much smaller fragments that the body removes.
  • Laser hair removal
    Laser hair removal is a method especially recommended for those who with more conventional methods of hair removal develop irritations in the form of inflammation of the hair follicles. The radiation beam that the laser emits absorbs the dark dye in the hair (hence it is much easier to remove dark hair with this method).
Sport and fitness

Movement patterns – exercise safely

Strength training involves some risk of the body’s structural load. Correctly performing exercises based on movement patterns will allow you to use the maximum potential and Minimize the risk of injury. What are movement patterns and what are their types? How to build strength training based on movement patterns?

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What are the movement patterns?

The most common movement patterns in everyday life are squats, bending down, carrying objects, pushing off and pulling. If we show them on the example of daily activities, they are successively sitting and getting up from the chair, tying shoes, carrying nets with shopping and opening heavy doors or closing them. The definition of movement patterns in relation to strength training therefore refers to the maximally functional exercises based on movements that are mapped in everyday life.

In daily routine, there are rather few activities that require the work of one joint, as it is the case, for example, Straightening arms with ropes on the upper lift or lifting arms with dumbbells from side to side.

Sitting work and movement patterns

Over the past few decades, the average person’s lifestyle has changed dramatically. As a result of inadequate hygiene of movement, sitting work and lack of physical activity, we lead to a situation where postural defects and lack of Mobility and stability of the body dominate. Imagine a man who works in front of his computer for 8 hours a day.

Most of the time he spends at work, he adopts a sitting position. This model of behavior is a simple path to the structural load on the body. In such a person, the deep abdominal muscles are weakened, the muscles of the back band are stretched, and the front band is contracted.

Intervertebral discs tend to slide out of the axis of the spine, and the shoulders rotate inward. Can we stop or even reverse the adverse effects of a sedentary lifestyle on health? Training based on natural movement patterns can help with this.

7 basic human movement patterns

Basic movement patterns that should form the basis of functional strength training:

  • squats
  • push
  • attraction,
  • hip bends,
  • lunges
  • rotations or counteracting rotations,
  • walking and carrying.
movement patterns

Examples of exercises performed based on movement patterns

The use of each of these movement patterns in the training plan promotes the comprehensive development of muscles. Some exercises are not intended to direct muscle development, however, by strengthening most structures, they reduce the risk of injury and strengthen weaknesses. Here are examples of exercises performed based on movement patterns:

  • squats – squat with a barbell on the shoulders, squat with a barbell on the back, squat with a kettle in the front, squat with a TRX;
  • push – push-ups on the ground, push-ups with legs up, bench press, bench press, bench push-ups, standing bench press, standing above the head;
  • attractions – pull-ups on a bar, rowing with barbells in torso drop, reverse pull-ups, Pendlay rowing;
  • hip bends – classic deadlift, Romanian deadlift with barbells, deadlift with kettle, Straightening the torso on a Roman bench;
  • lunges – Bulgarian squat, sinuses, walking lunges;
  • rotations or counteracting rotations – barbell rowing in one-handed torso dropping;
  • walking and carrying – a farmer’s walk, walking with heavy weight overhead, climbing stairs.