yoga52042

4-4-2
Defense;

4, defenders are usually arranged as outside left, inside left, inside right and outside right.
The most recent idea is to have them lined up in a banana shape with the middle of the curve closest to the goalkeeper and the outside defenders, the points, slightly ahead but behind the midfielders.
As this is the shape of a banana the defenders can see one another usualy all the time.

Some considered the flat back option but this means much more communication from the capitain of the defense usually one of the insiders.
The general idea is to have the two defenders attend to the attack coming in from their side.

This means that the opposite outside tucks in a little to cover the center of the field covering the goal and any incoming additional attacking opponents.
When the team has possession the defenders would then play wide to stretch out the other teams attackers.
This is also known as playing it around the back.

Sometimes the defenders can be lined up in a diamond shape. This is to utilize the last player back as a "sweeper" who clears the ball up the field and out to the other defenders and mid fielders.
This player is in constant communication with the goalkeeper and relays the message to the other defenders. This is because the goalkeepers can see the complete field from their vantage point.

At times and in some cases too often this central defender will by-pass the midfield and play it up to the forwards. I say too often because this usually has the forwards out numbered by the opposing defenders.. However there are a few "power forwards" who could handle this situation, but most are unable too.

The defender at the top of the diamond is considered the "stopper" whose duty is to challenge any attack or attacking play. They usually play from side to side rather than up and down the field.
These defenders are involved in shutting down any play and play making.
These players really read the game well. They need to, or they would be doing all the running.

Midfield

4, mid-fielders are usually arranged as outside left, inside left, inside right and outside right.
The outside players are called, wingers or flank players and are also involved in striking at the goal.
This would make this line up have a possibility of 4 strikers at any given time.
These wingers usually have the bulk of the running to do as they could carry the ball from the defending third and into the attacking third.
This also depends on the team strategy as outlined by the coaching staff.

The two inside midfielders are supposed to be the "play makers". These are the individuals who are responsible for carrying out the plans the coach and players have designed and used as the methods of attack and goal scoring.
These positions have traditionally played these roles. However nowadays the play making comes from anyone and sometimes all the players at any given time.
These inside players have also been more defensive in their general on field play.
This defensive idea is to stop the opposition from creating attacking options.

Forwards;

These are the main ggoooooooooooalll scoring machines. The ones who react to the ball quickly and are able to shoot from any place on the field.
To be effective they should work closely together as a team and pair. To this extent they are sometimes called "twin strikers".
They are also responsible for creating space by making the defenders mark them.
They make the defense leave their zonal resposibilities whereby taking them "out of the game".

Creating a flat stomach is a mystery to a lot of people. The process is simple but the discipline it takes to achieve it is what is hard for a lot of people. In order to create sexy abs safely you need to first determine your food intake requirement. You can do this by multiplying your body weight time 10 to 12. This number depends on you activity level 10 if you don't even workout and 12 for people who exercise on a regular basis.

The key to burning fat is to create a caloric deficiency in your body to make your body metabolize fat for energy. In other words, give your body less calories than it takes to maintain your weight. most people think starving themselves will get the results they want only to find their body fights back by gaining more fat. There is a fine balance to this or you will go back and forth in weight gain. Try to lose between 300- 400 calories a day exercising, no more no less. Stick with your calorie intake don't decrease it think the results will happen faster it may cause the opposite effect.

This will force your body to burn fat when you aren't exercising. I'm sorry you do have to get active to lose fat. walking and jogging are excellent if you can do it. Swimming is a low impact way to achieve results but not as fast. There are also some low impact fitness equipment that burns calories just as effective without the strain on joints and ligaments. It is best the exercise first thing in the morning after a just wake up. If you must eat then eat a protein meal no carbs. This will ensure your body will burn fat!

I am going to keep this simple eat vegetables and oatmeal. Leave the starches alone until you reach your ideal weight for your body type. Eat your veggies, Starches turn to sugar too fast for your body to use it, so it turns to fat. Plain enough! http://www.how-2-get-a-flat-stomach.com

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Keep your knees locked! Hold your arms straight until they hurt! If you feel pain, good for yousomething is happening

Ah, the soft and tender words coming from my militant hot-yoga instructornot exactly soothing. Isnt yoga supposed to be relaxing, you ask? Not the kind Ive been doing for a while. I prefer to think of it as bootcamp yoga: an hour and a half dripping with sweat in a very hot room, often practising next to someone who had too much garlic at dinner last night, contorting myself into positions that make my head want to explode, while feeling murderous towards the teacherwelcome to my form of heaven.

Do I enjoy torturing myself this way three times a week come rain or shine? NO. Do I often get into the hot room and want to run out the door screaming? YES. Do I pay a lot of money to go through this torture? YES. Am I glad I do it? ABSOLUTELY.

You may be scratching your head in confusion at this point and I totally understand why. But when I tell you the real reason I do this exercise regime three times a week religiously, suffering and cursing the entire time, youll understand where Im coming from.

At the age of 36, Ive gotten a bit wiser when it comes to health and taking care of my body. Gone are the days of starving myself or overeating and then punishing myself through exercise. Believe it or not, I absolutely love exercise now. Not because it makes me skinny (nothing will do that due to having the pulchritudinous physique of my shapely Jewish female ancestors which I have come to learn is purely genetic). However, regular exercise does keep me at a healthy weight for my size and stops me from obsessing about my body and food (except during PMS when my body and mind are overtaken by some form of alien life who temporarily makes me think that chocolate is in itself, an entire food group and that excess water in the tummy area is a must-have).

The reason I love exercise now is how it makes me feel AFTERWARDS. You see, after I leave an exercise class, I am transformed. No matter how crappy, miserable, sad, or angry I am feeling before I exercise, for some incredible reason, I consistently feel energized, positive, relaxed, and peaceful after a good workout. And so do many of the women I know. Now we know from brain research that exercise boosts serotonin, the feel-good neurotransmitter in our brains, increases endorphins; chemicals in our bodies that make us feel happy and neighbourly, and relaxes our muscles, which in turn, relaxes our mind.

I encourage all of my clients to follow a regular, three-times-a-week exercise regime of their choice as the first step in improving their mental health. I have not met one single person who has adopted this healthy lifestyle habit who has not greatly improved their mood, productivity, and reduced stress in their lives as a result. I know we hear it over and over again about exercising regularly, but being the stubborn self-willed person that I am, I have finally accepted that other people are wise when they espouse this concept and its not a conspiracy to make me conform to some strange cult.

I have witnessed countless womens mental health improve vastly from including regular exercise into their lives including recovery from depression, anxiety, disordered eating, post-traumatic stress, and many other issues.

I especially recommend regular exercise for women who are suffering from the effects of being in any kind of abusive relationship where they were systematically stripped of their dignity, sense of worth, and faith in their abilities. Vigorous exercise in this case, especially something like kickboxing, can be extremely empowering and help you to overcome feelings of worthlessness and toxic shame. Through the act of exercising, you can transform a negative self-concept into one of power, strength, and awareness of your abilities and gifts.

In my therapy practise, I have discovered that many women are weighed down with depression or anxiety and that what is often underneath those labels is suppressed anger and/or grief. Being in our bodies and expressing ourselves physically through regular exercise is a fabulous way of releasing emotions that have been stuffed down for a long time.

exercise can be extremely helpful in moving our feelings up and out of the body and can thus free up energy and leave us feeling lighter, stronger, and more peaceful and in control of our destiny.

There are so many wonderful, exhilarating, and enjoyable forms of exercise out there. Check them all out, try them out, and find the one(s) that you feel the best doing. Experiment and have fun!

To end, Ill leave you with some very inspiring reasons for working out regularly

Esthers Top Ten Reasons to exercise regularly:

1.Time for yourself- you get to leave all the people and things that you feel responsible for behind for a time and just focus on yourself

2.Lifts your mood and helps you feel more positive

3.Stops you from obsessing about your body size and shape (in most cases- if you are really prone to this, try a form of exercise that focuses on how you feel on the inside; not how you look on the outside- focus on becoming strong and feeling good emotionally).

4.Gives you a sense of routine which can help you feel more grounded emotionally

5.Gets you out into the world connecting with people you may not meet otherwise

6.Increases your self-esteem as you grow stronger and feel fit

7.Normalizes metabolism which helps you gain or lose weight depending on what is best for your body

8.Improves your sex drive- not a bad side effect, huh?

9.Makes you nicer to be around because youre happier, healthier, and calmer

10.Helps you get out of your head and into your body; this is great for us thinkers and analyzers

So go hop on a bike, take the dog out for a walk, or crank up the stereo and boogie up a storm in the living room - youll feel better as a result!

Esther Kane, MSW, Registered Clinical Counsellor, is the author of Dump That Chump: A Ten-Step Plan for Ending Bad Relationships and Attracting the Fabulous Partner You Deserve http://www.dumpthatchump.com, and What Your Mama Cant or Wont Teach You: Grown Womens Stories of Their Teen Years http://www.guidebooktowomanhood.com Sign up for her free monthly e-zine, Womens Community Counsellor, to uplift and inspire women at: http://www.estherkane.com

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