Holidays are still ahead, but the body is already groaning from the excess of food and libations at least superfluous? Means. Then the fresh air!Well, or to the gym, who you like more. What kind of exercise is better suited vego for you, says the coach of the highest category Milyaeva Anna, an expert on healthy living company "LEOVIT nutrio."
When is it better to continue (start) to train?
If during the year you exercise continuously for 2-3 times a week, you should not interrupt the training process more than a week. Therefore, even for Christmas should resume classes.
If the breaks between the series of great workouts (2-3 months) and a maximum frequency of workouts - once a week, it does not matter when ready to load. Of course, such an irregularity in the training will not lead to desired results. But the New Year - SAME time to think about how to improve the quality of training. And you can start right now. Of course, not to run at a gallop in the gym, just go outside. Walking out, dancing, riding a roller coaster - the fact that it is necessary for beginners!
What a load of intensity is needed after the Christmas holidays?
The first two training sessions a week after the New Year break should take place in the zone of moderate intensity. Focus on technique as exercise, think of the old training program.
Next, a 3-4 lesson can be done 2.3 "old" exercises, which are used to add 5-6 new. When learning the unaccustomed exercise, all systems of the body will adapt to the new "material" increase training intensity and energy consumption will rise
And most importantly: do not "kill" themselves after the holidays in the gym for several hours.Maximum efficiency in training occurs within the first 1.5 hours, then the power consumption decreases as muscle fatigue occurs and loss of attention, and, therefore, continued training is impractical.
How to make a "tummy postnovogodny" flat?
The fitness center will focus on the functional nature of the load. When doing functional training exercises * you are in full coordination and balance, which is impossible without the continuous operation of the press. Thus, the muscles of the abdomen (as they are the inner layer and outer) are working every second for the entire workout.
For example, one of the most effective exercises for the back of the thigh is an exercise "torso forward from the hip abduction ago, standing on one leg."
The name speaks for itself: Starting position: stand on right leg and abdominal muscles tight, shoulders dropped down, hands on his belt. Leaning forward until parallel with the floor, you must take your left leg back and up to parallel with the floor, while straining buttocks and the back surface of the left thigh. In the final phase of the exercise should be delayed for 2-3 seconds, when the leg and torso are parallel to the floor and feel the need to work on both hind thighs and tense your abdominal muscles. After the final phase of return to the IP The same should be repeated on the other foot. It's simple!
* Functional training - is a complex exercise, which helps to develop basic physical qualities of man, namely, strength, endurance, flexibility, speed and coordination. The principle of load distribution is as follows: for each exercise ensures the maximum development of a single physical qualities, for example, the force at the same time, but the rest of the development of secondary (flexibility, endurance, etc.)
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