Home exercise, provided that regularity and progression in burdens, is as effective for a set of muscle mass, like classes in the gym. At home, in the absence of professional equipment, you can deal with the weight of your own body (ideal if there are a Swedish rack or just a horizontal bar with bars).
As the muscles are addicted to the load, you need to add to the exercise with burdens to the program: it is advisable to purchase a bar with a bar and type dumbbells for these purposes. BUILDING CAN ALSO ALSO: For example, with the help of large plastic bottles (Tight tarpaulin bags or a normal backpack are also suitable) and sand with a metal chips.
How to type muscular weight at home? Effective "massonal" program includes power progressive training at least 3-4 times a week, a high-facular calorie diet and a full-fledged vacation.
With an increase in muscle mass, there is an increase in power and power indicators Muscles, which is fundamentally important in most sports. Fat, especially superfluous, does not improve sports work.
With workouts on endurance, the mass increase is minimal: in this sport, the athletes increase the mass mainly for beautiful outlines of the body.
At home, it is quite possible to gain muscle mass: just regularly train with burdens and correctly manifold to fill the loss of muscle protein with a small excess. At the same time, such a scheme works only if athlete has no health problems. In this case, it is worth first to undergo a medical examination and consult a doctor about the possibility and feasibility of physical exertion and high-flow food.
What can interfere with a weight set:
The human body is one of the main principles of building a "massonal" program.
3 types of physique stands out:
- Mesomorphic or Regular Type: Characteristic features - "strong" physique, strong muscles hull wide shoulders;
- Ectomorphic or asthenic type: Narrow feet, small brushes and ankles, long legs and a relatively short torso;
- Endomorphic or hyperstenic type: a tendency to completeness, wide thighs, big grumps of brushes and ankles.
Depending on the initial bodily data of the athlete, it will be easier for it or harder to gain weight: so, the ectomorph will need to eat a lot and often, the mesomorph is simply eating properly and monitor the norm of the protein intake, and endomorph is carefully easy to ensure that it feeds Dial fat instead of muscles.
Motivation
Best motivator in training - diary personal achievements. Even if you do not suffer memory disorders, you will not be able to remember how many repetitions you have completed a month or even a month ago: the diary, fixes all the data.
The diary is useful for both beginners and professionals with experience. Writing day diet, exercises, the number of repetitions, taken weight and other nuances training processYou can always trace your progress, and, in the absence of results, adjust the program.
How to quickly increase muscle mass? The biggest problem of beginner athletes is laziness and impatience. Wanting "pumping out by the summer", "get the press cubes for the week", etc. People drive themselves into a tough time frame, and when it turns out that progress from a sedentary "dumplings" to the fitness model takes not a month, they throw the started halfway and return to the usual way of life.
If everyone, who wanted to rush and find a dream figure, sought it so simple, we would surround completely perfect people. There are no magical programs, miracle exercises and special pills for a mass set (anabolic steroids are not considered, we do not even consider them): it's only in regular training and control over your nutrition.
The key to achieving the desired appearance and physical condition is to act as a person who has it all. Contrary to the imposed stereotypes, television idols with cubes of the press and delta drawn on three beam, as well as "simple mortals" earn their muscles in training, and not with the help of a magic tablet.
Food
Proteins - the most important element of the battery: they are necessary both with a set of muscle mass and when burning excess fat. Amino acids are composite elements of protein, are "building material for new muscle fibers".
For the growth of muscle fibers, a positive nitrogen balance is required: when there are more protein in the body than is derived from it. If an ordinary person, with a low level of physical activity per day, it is necessary about 0.8 g of protein / kg of weight, then the athlete will require at least 2-2.5 g of protein, and at high physical exertion during the active set of mass - up to 3.5-4 G.
No less important for the athlete carbohydrates: when consumed enough carbohydrates (cereal crops, vegetables, fruits), the muscles become more enduring capable of large power loads.
To gain muscle mass, the body needs a lot of energy - i.e. Carbohydrates: The percentage of carbohydrates in the diet should be about 50-60%.
Immediately before training (1.5-2 hours), it is necessary to boot with carbohydrates: it will supply the body with energy and will make the load more efficient. Proteins directly before loading it does not make sense: they will not have time to spread so quickly and used as a building material.
So that a large amount of protein in the diet did not cause problems with digestion, it is important to consume a sufficient amount of plant fiber: vegetables in cheese or stewed form - excellent garnish for meat dishes.
Eat useful polyunsaturated and mono-saturated fats: nuts, seeds, vegetable oils (olive, corn, sunflower). Saturated fats do not need to be used at all, they are also in excess in meat, industrial semi-finished products (their quantity in the diet should be minimized). It is also useful to add red fish to your diet rich in omega-3 fats.
Water balance
During training, it is important to consume a sufficient amount of water. Even minor dehydration significantly worsens the human performance and negatively affects his well-being. The more active lifestyle, the greater the body needs water: you need to drink continuously with small breaks. Thirst we begin to feel with the receipt: when the body is already dehydrated.
Before, during, and after training, you need to replenish moisture reserves. Depending on body weight, a person per day requires about 2.5-2.8 liters of water (including 20% \u200b\u200bliquid coming from food, as well as any liquid drinks).
Training for a massset
First of all, it is necessary to pick up the time of training, ideally fit in the rhythm of life and work schedule. For the growth of the mass does not matter, in the morning or in the evening you are trained, the main thing is not to skip classes.
Increasing muscle mass, both at home and in the hall, the main part of the training time it is necessary to give the basic multi-sowing exercises that work out large muscular groups: back, chest and legs.
Pick this weight of the burden with which you can perform from 6 to 8 repetitions. Multi-revolutionary workouts with light dumbbells are not suitable in this case.
For alternation of the load, it is sometimes possible to take a smaller weight and perform up to 12 repetitions, and sometimes increase weight and perform 4-5 repetitions.
TO large weights The burdens must be prepared for a long time physically: only thoroughly having mastered the technique of performing exercises can be proceeding with high weights.
Before each training, you need to warm up: careful heating and stretching of all muscle groups will provide effective execution Exercises and secure injuries.
Exercises
Base training program For a mass - multi-suraling exercises: Lying, launched, cried with a barbell.
Promotes involvement in the work and growth of muscle fibers also exercises with the weight of the own body: pull-ups on the horizontal bar, push ups on the bars. If you calmly perform 12 or more repetitions, you can add burden (for example, a heavy backpack with books or bricks).
In the absence of the horizontal bar, it can be limited to a variety of pushups:
- Push-ups from the floor with a narrow, ordinary and wide array of hand;
- Push ups with legs on the hill;
- Push-ups with cotton, push-ups on one hand;
- Push ups on dumbbells or special racks.
If there is a rod with a set of pancakes of different weight, you can exercise on the whole body:
- Squats: legs, buttocks;
- Fittings on socks with a barbell on the shoulders (or sitting, with a barbell on the knees): shins;
- Deadlift: loin, legs;
- Rod rod in the slope for study broad muscle backs;
- Schrags: trapezoid muscles backs;
- Rush lying: breasts, hands;
- Rush lying narrow grove: triceps;
- Army press: triceps;
- Rods standing: shoulders, hands;
- Rod rise to biceps.
The same exercises can be performed with dumbbells (it is desirable to take the set, as heavy as possible).
Full vacation has the same meaning for effective muscle fiber hypertrophy, like proper nutrition. If the muscle training is only damaged, then hypertrophy (an increase in them in size), the growth of high-speed and power indicators of muscles, are being studied during rest.
Full recovery time muscular group It takes about 48 hours, which is why it is not worth a few days in a row to give a strong destructive load on the same muscle groups: they need to recover.
A protein (serum isolate or hydrolyzate) and AMC amino acids are suitable for recovering forces after the load. Before bedtime and for snacks with long interruptions in food intakes (for example, at work), casein and complex protein (mixture of slow and fast protein) are perfectly suitable. To further strengthen the anabolic exercise effect, it is worth adding some carbohydrate proteins. In response to carbohydrate-protein loading, insulin will be released, which, in turn, will accelerate the protein synthesis and intensifies the absorption of amino acids muscular fibers.
Athletes are a full sleep. Its duration is of an individual character: someone is enough 6 hours, and to whom it will take no less than 9 to commemorate. On average, you need to navigate for 7-8 hours of sleep and a small daytime siesta (30-60 minutes).
To gain muscle mass, it is necessary to eat in small portions every 2.5-3 hours: with long breaks, the body feels hunger and begins to fill the loss of energy, breaking the proteins from the muscles (catabolism process). So how the body at the moment of sleep does not receive any sign , experienced athletes before bedtime consume a portion of non-fat curds or drink a protein cocktail based on casein - a low-grade milk squirrel.
Each of us at least once thought: "It would be nice to lose weight and rush, but it would be for months for two or three months to gain a form exactly for the summer." Anya Yazkina also thought so, and then found out how to behave these very couple of months - and certainly not to reduce themselves with diets and training.
Your goals: Get rid of fat on the stomach, look great without clothes, bring muscles into tone
It doesn't matter, a man you or a woman - if you at least once watched on models or actors, then looked into the mirror and remained unhappy with themselves, it will be useful for you to read this article. We advise you to train only 30 minutes a day three times a week for 90 days. Of course, if you didn't follow my figure at all at all, you are unlikely to immediately post top models. But it will be the first step towards the dream body. So do not postpone the first workout for tomorrow, better make it right now.
15. WEIGHT-LOSS-PILLS
What do you need to learn first
Relieve overweight and at the same time increase muscle mass is incredibly difficult. If you want to increase the volume of muscles, you need to start eating more calories than you burn (and no, we do not ask you to eat fast food). If you want to lose weight, you need to burn more calories than you eat. There is a certain contradiction, right? So, first, define your ultimate goal. (And remember that these two rules work not always, there are nuances).
It is best to start with weight loss, because overweight and fat deposits are, to put it mildly, not very useful for health. In addition, most people get rid of excess weight It is faster and easier than the extension of the muscle mass - and this little victory will be important not only in physical, but also in a psychological plan, because something you have already succeeded, and the rest will succeed. Slimming will be a great starting point on the way to the body of your dreams, because you will not have to dwell on ugly fat folds or demotivating figures on scales. You will be able to pay all the attention of muscle buildup.
For those who want to be a real professional footballer
The material is addressed to footballers, their parents and friends, coaches, school funns, everyone who can help the football player in his sports career. The method of individual preparation for the game that we offer is exclusively practical developments obtained in the process of working with football players of various levels of preparation and age, in a team and outside the team.
Almost all the methodological literature on the topic "Individual training of football players" is intended to coaches working in the DUSSH, football Academy or in professional teams, i.e. Coaches, fairly prepared theoretically and experience working with a strictly defined contingent of engaged in athletes.
But soccer playing various categories of athletes, having different capabilities in their physical data, on family circumstances, limited in time, etc. And therefore pursuing different goals in sports. Millions of people play amateur teams for their enterprises, universities, army units, in the championships of cities and regions. This is a huge army of football lovers, unfamiliar with specific terminology and the principles of theory Physical educationBut which also needs recommendations available in the form of presentation. They are not less than professionals responsible, to the best of their capabilities, are preparing for upcoming games, play gambling, completely given sports Fight And they want to avoid injury to continue their work, learning, service. And among them a lot of young people who are still dreaming about professional career In football and not only as a player.
I was engaged in youth easy athleticwhere a very important place occupies a functional preparation. Then she was engaged in individual physical training of football players, where the main goal of classes was, achieving a high functional state to the upcoming games. In parallel with the classes in their teams, the players additionally trained in groups of 3-4 people. In one of the groups of young football players was my son Andrei, who began to seriously engage in football at the age of 12 in a simple school section and played in 17 years professional team. Later, in Germany I had a chance to engage in individually physical training of the player of the Amateur League of H. Maslar, who later played the team of the 1st German Bundes League. I had accumulated a certain experience and, having studied quite a lot of literature on this topic, I did some discoveries and conclusions that I would like to set out here.
Purpose of work:
1) help young footballers and coaches
2) attract more attention to the functional training of players.
3) attract more interested persons to prepare athletes. It can be considered the appeal and leadership to the action of those players who are not confident in their sports future. Also, experienced players will find a lot of interesting things here. I will be glad if you discover something new here!
Footballers
You want to be the best in every game, you want to become a professional. Remember, in one of the games you managed everything; accurate blows And the transmission, won all martial arts, managed to everywhere and scored a goal, escaped injuries and tired less than usual. It was not a random luck, you were at the peak of a sports form. Such a form can be gained to each game due to individual additional workouts. Example training plan will find further.
Remember, breeder coaches are invited to teams only those players who stably show their best qualities.
Trainers
This work will allow you in a matter of minutes to draw up plans of physical and technical training Players individually or as part of the team. The modular form of these plans can be printed from our computer program on the Internet on the website: www. Football-Masgut.com. You can easily add your amendments to the proposed plan and more accurately distribute loads, with relatively small volumes of training work to achieve the best results. It is better to control the functional state of football players. To involve more interested parties in the training process, which will be able to help prepare high-class football players.
Parents
Your son plays football, you want to help him do it professionally, avoid injury and become successful in further life. You can help him! To do this, you do not need to have higher physical education. You will find here a lot of useful outlined in an affordable form. Further, in the method of individual preparation for games, more efficient exercises are given, when executing which your help will be invaluable.
Preface
In a football match of any level, you can see at least 3-4 situations when the player has an opponent's goal and does not fall into the target, although no one interfered, and it was close to the gate. At the same time, I hear the words of Commentator: "... He was aiming in the left near corner, but a little bit had not enough accuracy ..." In fact, the player just got along the ball, and he flew up as it was like. The foot, unlike the blow of a gun, does not have strict geometric forms, which means that shocks on the ball cannot be 100% aimed. Therefore, to achieve accuracy of shocks, gear and maintain this quality throughout game career, it is possible only to constant repetition. This is the first and most important condition. The same can be said about other technical skills and physical qualities.
The second condition necessary for the implementation of its football player best qualities in the game, is the ability to manage your functional state
It is no secret that the main cause of instability in the game season and the overwhelming majority injuries received by football players in games are, deterioration of the functional state, inability to prepare the body to upcoming game. The football player comes out on the field to play in not enough high sports form and tries to perform the tasks of the coach. As a result, bruises, stretching or more severe injuries obtained in martial arts. A vivid example of the trauma of the goalkeeper of the Russian national team I. Akinfeyev, obtained in a collision with Welliton. It seems that be akinfeev at that time in best formHe would have managed to group and protect his (already weakened by the operation).
Thousands of young talents want to become football professionals play and train years, know what to do on the field, they have excellent technique, sometimes show (unfortunately, only sometimes) the highest skill. But in the end, lose perspective and at best play amateur leagues or leave this beautiful game due to injury or ignorance due to what to go further how to continue the player of the football player. Need to study!
The main thing to learn to manage your functional state (sports form), especially in the competitive period. Only in the state of the highest sports form during the competition athlete can best realize their moral and volitional, physical and technical capabilities, avoid injury. The football player must come to this state at the end of each meat cycle, that is, to the game.
Exercises for individual training
Individual training can not be to the detriment of the team, they must be extremely compressed in time and not tedious. Exercises must meet the tasks of physical and technical training, be as efficient and easily controlled by volume and intensity, so careful selection of exercises for these workouts is necessary.
Specifically, what are the most valuable physical qualities and technical skills necessary to players, do we want to develop and maintain during the week to the game?
Start speed, speed, accuracy of impact and gear.
Coordination, dexterity, power, speed in the fight for the ball.
Remote speed, endurance, frequency of movements, strength of the legs.
The strength of the blows, the strength and speed of the muscles, ligaments occupied by blows on the ball.
We chose four exercises, which, in our opinion, most accurately meet the specified criteria. We called them conditionally: Ex. № 1, UPR. № 2, UPR. № 3, and UPR. № 4. Later under these conventional symbols These four exercises will be held in the methodology and in computer printing of approximate plans. individual occupations by physical training. Next, we will look at them in more detail.
Attrets have a saying that determines the principle of running training "To learn to run, you need to run." When the exercises are selected, we also followed this principle: to increase the start speed, you need to start as much as possible; To learn how to beat the ball, you need to beat the ball as often as possible; To learn how to fight for the ball, you need to fight longer, etc. All workouts are interval. Recreation pauses, heart rate, duration of the exercise and the number of repetitions are strictly regulated in a week of training. For permanent control over the CSS, when performing these exercises, the players put on mobile pulsometers.
So, for the development and maintenance of the above physical qualities and technical skills, the following four exercises are proposed:
Objectives: Start speed, speed, accuracy of impact and gear.
The transfer of the ball in pairs into one is two touches, with a mandatory starting acceleration of 3-4 m. Tow the ball and return to its original position. Movements are shuttle, almost cyclic. The required pulse is achieved, the distance between the partners is 10 - 15 m., And the speed of the ball, i.e. Power of shocks on the ball. This exercise can be done without a partner, as in volleyball in front of the wall. The main task, starting accelerations towards the ball and return to its original position.
UPR. No. 1 is performed in two modes: the transfer of the ball into one touch and in two touches. When transferring to two touches, the first touch player directs the ball to his move, under the blow (not to be confused with the ball stop) and the second touch (blow) immediately sends it to a partner or in the wall. In fact, it turns out that the footballer continuously for 35 40 sec. Performs start-up acceleration and makes the transfer of a partner in a specified pulsometer pace.
UPR. №1 Teaches a football player not to turn off the game, always keep the case in the high start position. An example is the defender of the German national team E.Novotny. Through the entire game, not even in the game situation, it resembles an athletics in the position of a high start.
Upr.№1 train the ability of the football player to cross the ball accurately and quickly in the right direction, without a delay in processing or stopping. The pace of the game in modern football is increasing, growing the speed of the ball, any pass or the transfer of a partner (rival) more similar to blows and react to them, especially in the conditions of pressure is very difficult. Most often have to play in one touch or without reducing the speed to correct the ball on itself or under the blow. Technical reception "Ball Stop", acquires a new meaning. One of the coaches said: "The ball stops in two cases to break through the penalty and to carry home!"
UPR. No. 1 sharply increases the number of touch and blows on the ball during the workout. Develops the starting speed, the culture of the pass, the accuracy of the gear, blows from any leg, confidently controlled the ball, accelerates decision-making in different play situations. The results are noticeable after a month of classes. (Watch the video)
Objectives: coordination, dexterity, power, speed in the fight for the ball.
Strokes by chaotic flying ball with different parts of the body from any positions. The ball is fixed with a cord to the six. Grand length 4 meters. The coach (one of the players) holds the pole so that the ball hanging on it planned over the lawn (floor) at different levels, within the limits of filing soccer players.
UPR. No. 2 can be performed in two versions, depending on the tasks. The first option, let's call it Ex. No. 2 (a), the easiest, player hits the chaotic flying ball with almost no preparation of any, permitted in football, part of the body, after which it is immediately grouped for a new strike. Stroks can be from different points in the jump, in the fall, depending on the position of the ball at the moment and the situation in which the player is located after the previous strike.
In the second variant, we will call it Ex. No. 2 (b), two players are fighting for the ball "on Earth and in the air." The goal of everyone, ahead of the partner and the first to strike the ball. The struggle for the ball in the penalty area, for example, after the flank gear in a normal gaming situation, no more than 3 - 4 seconds continues, but in our training, the ball after each strike is returned to the fight and martial arts continues continuously, within 35 - 40 seconds. That is, the time of finding a football player in a state of struggle for the ball in such a training increases many times.
In both embodiments, the tempo specifies the coach that must after each hit or touch the ball quickly return the ball into the fight or under the blow. This is supported by the pace of exercise, and therefore the predetermined, the necessary pulse among athletes.
This is the simplest device efficiently to train martial arts, especially in the struggle for the riding balls. Exercise increases the contact time of the football player with the ball and with the opposing partner. In a continuous struggle for the ball, the players are tuned to each other (to the opponent), respectively, the number of injuries and injuries obtained in martial arts disappear, the injuries of angular movements on the one hand disappear, and the ability to avoid excessive diligence and unjustified risks to get injured on the other side . If you take a few nele stones, put them in the drum and rotate the drum for a long time, then the stones will first scratch each other with sharp corners. But then gradually these corners will be smoothed, and the stones will take rounded forms and stop injuring each other, about the same thing happens with football players with long-term execution of this exercise.
UPR. No. 2 develops spatial coordination, dexterity, speed, skill to fight for the ball, win martial arts, cover the ball by the body, etc. effectively for testing attacking actions (closing the ball in the gate) and the interruption of flanking programs in defense. (Watch the video)
On our video, it is clearly visible as UPR. No. 1 and UPR. No. 2 make, former player "FCBayern" Munich Polyak Slavomir Vochikhichovsky and a player "Viktoria" Cologne Japanese Gall Dommpir. Pay attention to the active position of the housing from football players during the entire time of performing these exercises.
Objectives: remote speed, endurance, frequency of movements, strength of the legs.
Running in the mountain, running on the stairs. This exercise is convenient to do on the stands of the stadium or on any staircase, where there are at least 30 - 40 steps. UPR. No. 3 can be done in two modes, step on every step or jump through the step.
This exercise has a cyclical nature and therefore physical exertion doses extremely accurately. It should also be noted that, Ex. No. 3 gives the same training effect as the most popular at the athletes, the jumping exercise "Multickeys", but not, the danger is injured an ankle or knee joint.
If there is no proximity to the stairs, you can find a suitable slide on the ground and we have no fundamental difference, if you manage to maintain the necessary pulse.
UPR. No. 3 is indispensable in high-speed-force preparation, for the development and maintenance of high-speed endurance, remote speed, frequency of movements, speed and strength of the legs. Also improved running technique. (Watch the video)
Objectives: Power of impact, speed of muscle speed and strengthening bundles engaged in hitting the ball.
Working feet (scissors) on water. Hands to rest on the edge of the pool (reservoir), to make harvest blows on the water. The required pulse is achieved at the expense of the frequency and strength of the blows of the water.
We want to draw your attention to the exceptional efficiency of this exercise. It was noted that Brazilian children, chasing the ball on sandy beaches, have preoccupative shocks with a short shuffle of legs. It was explained by the fact that they were crying a lot and they are well developed abdominal Press And all the muscles of the legs occupied when hitting the ball.
UPR. No. 4 in normal conditions is quite difficult to organize (a swimming pool, water), so you can do this exercise separately during the day.
To put a hit (Pascence accuracy), it is necessary to beat the ball repeatedly, but if you endlessly increase the number of blows in training, then muscle injuries, ligaments, joints begin. Especially vulnerable cross-shaped ligaments and meniscus knee joints. And here an indispensable exercise for their safe development and strengthening is UPR. No. 4. Especially it is effective during the recovery period after injuries of the musculoskeletal system (watch video).
If there is no pool, make UPR. No. 4 - a. We dress on the feet of weights. Loki on the back, vertical and horizontal maugh legs (scissors) with maximum amplitude. (Watch the video).
As you can see, all exercises are performed not only with partners, but also alone, which is very convenient. If for any reason the football player is not to do with whom, it can prepare for the upcoming game on its own. Provided http://football-masgut.ru.
Do not be afraid of large physical exertion. To overcome the psychological barrier, many famous athletesParticipated in extremely heavy competitions in other sports. For example, once in the annual traditional Marathon mileage in the Baltic village Village, members of the Baltic Boxing Republics in full force participated in full.
IN gaming species Sports are essential physical quality is special stamina. The development of this quality, does not know borders at all. If the principles of the "Theory of Physical Education", such as the principle of systematic, can be achieved by phenomenal capabilities. World record holder, English Stayer D. Bhedford in training was done up to 15 km. Jumping exercises. In order for the musculoskeletal system to withstand such loads, you need to continuously and consistently increase the number of exercises. But some volitional efforts and compliance with some principles, for this, in some stage of the training process will begin injuries or the training effect will be insufficient. Therefore, it is necessary to know the various training techniques. If an athlete wants to achieve something more in sports, he should not rely only on the knowledge and experience of coaches. We must try to "turn on the brains." In any profession, the better the student in its topic, the more chance of becoming a master. There are no exactly identical methods of training, as there are no absolutely identical athletes. And there are no techniques suitable in all parameters to each athlete. Learn everything. The more knowledge - the greater the chance!
And the coach, and the athlete must believe in the methodology they chose, no training without this faith will lead to success. The player's career depends on the set of components: psychological attitude, ability to get along in a team, physical and fighting qualities, from gaming skills. But the most important thing to achieve high results In sports - this is the ability to learn. Football - our school!
High sports form achievements
The main task of training is to bring a football player in high functional state (At the peak of a sports form) directly to the game.
The main means of achieving this task is correctly selected exercises.
Sports form is recruited by three components:
accurate dosing volume and intensity training activities;
proper use of recovery tools;
changes in the diet.
We will look at these components, every day between games. The most common mode football matches - One game per week, most often on Saturday. Based on this, compiled sample plan individual training sessions for the week.
As we have said, workouts are interval, in the intervals of rest between the series you can do stretching exercises. Czech is controlled by mobile pulsometers. In our technique, a small carbohydrate abstinence is provided. That is, we offer the following: after playing 2 - 3 days, a little limit yourself to the use of carbohydrates (sweet, flour, lemonade). Then it is important to increase the content of carbohydrates in the diet, gradually, day after day to the game. But this should be strictly individually and under the doctor's supervision.
The first day (posthardy).
The task as quickly as possible to recover after a tense game. The athlete is tired not only mentally and physically. During the game, especially in hottime, the body is dried, and together with then mineral salts are washed out, the carbohydrate and protein balance and others are disturbed, the body is depleted.
Training is restored. It can be light run, walking, swimming. Everything is done in the hunt without voltage. Light cross or walking on the forest is desirable outside the team so that no one distracted and the football player can again and again scroll through the episodes of yesterday's game, analyze and make any conclusions for themselves.
Massage, light sauna, any cultural events will help recover.
Caloric nutrition with high content of vitamins (juices, vegetables, fruits). It is important to restore the water-salt, protein and carbohydrate balance in the body.
Second day.
The task is to draw into the work schedule of training, prepare for extension of loads. Thorough warm-up. The entire set of exercises is performed at the level of the aerobic threshold, that is, the duration of exercises up to 40 seconds. Heart rate up to 150 beats / min. Carefully monitor the restoration in the recreation intervals between the repetitions. For 2 min. The pulse must drop to 80 - 100 ot / min. If the pulse decreases slowly, then next exercise Do the pulse up to 130-140 Ud / min.
It is not bad on this day to get a common massage, and also to warm in the sauna. Any (non-alcoholic) cultural events.
Restore the water-salt and protein balance in the body, but refrain from excessive use of sweet, flour, lemonade.
Day Three.
Thorough workout. UPR. № 1, UPR. № 2 and UPR. Number 3. Interval training On the pulse up to 160 ice / min. The number of repetitions and speed is growing, but not the duration of the exercises. Pay attention to restoration in the recreation intervals between repetitions, it is shorter than in the previous day. The pulse is lowered to 100 - 110 wt / min, but not more than 2 minutes.
Not bad on this day to get a common massage or foot massage. Restore the water-salt and protein balance in the body, continue to refrain from excessive use of sweet, flour, lemonade.
Day four.
Thorough workout. The whole range of exercises. Interval training on the pulse up to 170 ° C / min. The number of repetitions reaches maximum values \u200b\u200bthis week, intensity is growing. Recovery in recreation intervals between repetitions is even less, up to 110 - 120 wt / min., But also as in the previous day, no more than 2 minutes.
Not bad on this day to get a common massage or foot massage. Caloric nutrition. Restore carbohydrate, water-salt and protein balance in the body.
Fifth day.
Thorough workout. Only UPR. № 1 and UPR. № 3. Interval training with maximum intensity on the pulse up to 180 ° C / min., With recreation intervals up to 120 - 130 ° C / min. The number of repetitions is sharply reduced. Light sauna. Not bad on this day get a common massage, foot massage. Caloric nutrition with increased carbohydrate content.
Day sixth.
Thorough workout. Only UPR. № 1 and UPR. No. 3. Interval training with maximum intensity on the pulse up to 180 ° C / min., With recreation intervals to 110 - 120 ° C / min. The number of repetitions is reduced.
Please note that when hitting the ball, the strongest load on the bunds of ankle and knee joints. Bundles are restored 48 - 56 hours, so this day to beat the ball is not preistently for strength, but on the technique and accuracy.
Also on this day, unwanted exercises on the abdominal press, push up arms, cycling and other exercises requiring monotonous efforts.
Powered with increased carbohydrate content.
Seventh day.
If you have prepared for the game, but could not participate in it (canceled the game or were in stock), then repeat the training session provided for on the 4th day of the week, or implement the accumulated energy in a different way.
Exercises
Exercise No. 1 develops start-up speed, sharply increases the number of touch on the ball during the workout, increases the accuracy of gear and blows from both feet, the ball is confidently controlled, the rate of decision-making in different play situations is raised. The results are noticeable after a month of classes.
Exercise number 2 The ball is fixed with the cord to the sixth and after hitting returns to the player, this exercise effectively develops the coordination of movements, increases the contact time of the player's football player. You can work out the closure and interruption of flank gears in the attack and protection. This device is super efficient to train martial arts, players can fight for the ball continuously.
Exercise number 3 Rating on the staircase is indispensable in high-speed-force training, for the development and maintenance of endurance, remote speed, frequency of movements, speed and strength of the legs, and also improving the running technique.
Exercise number 4 To put a blow (accuracy of Pas), it is necessary to beat the ball repeatedly, but if you begin to increase the number of threads in training in training, the muscles, ligaments, joints and here are an indispensable exercise for their safe development and strengthening. It is especially effective during the recovery period after injuries of the musculoskeletal system.
Exercise number 4A. Effective exercises, To improve the accuracy of the Pasa football player.
Limit yourself in flour and sweet. Try there are more protein (meat, fish, eggs), it will help restore the muscle tone. Do not neglect fresh vegetables and fruits - they contain a fiber that cleans the entire body from slags. And, of course, no alcohol, otherwise all your efforts in vain.
Choose a vitamin complex for yourself. Now they are sold in a large number in pharmacies.
Although it is better special vitamins developed. They can be purchased to order, they cost, but it will take into account all the needs of your body. Vitamin rate is not less.
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Helpful advice
Dial the form will not work in a few days. Get ready to spend at least a month. Then the result will surely please you.
The problem of how to quickly lead yourself to form, arises with enviable regularity. Long new Year holidays With traditional feasts contribute to the formation of unnecessary kilograms. Yes, and for a holiday does not prevent acquiring more slender figureIn order not to look on the beach worse than the rest.
Instruction
The question of returning the former form more often occurs in people who do not lead an active lifestyle. When a person spends many hours behind the desktop, the muscles become sluggish, and extra calories are invariably postponed in. As a result, the body shape loses their outlines, and to return them, you must start actively move. Sign up B. gym. If you do not like the power loads and exhausting workouts, make swimming, aquaeerobics or dancing. Any load is suitable, the main thing is to attend classes regularly. And remember that visits should not turn into a dull duty. Follow the positive attitude and motivate yourself with future results.
Following important moment Refund process - proper nutrition. Review your diet - not just that you eat, but also the time of meals. Consider calories, do not eat calorie foods before rest or sleep. In this case, all calories are not expedited, but put in the form of fat. Exclude animal fats, replace them with floral. Do not use fast food, sweet gas and beer. Distribute food throughout the day so that most of it takes place on the first half of the day, during your motor and mental activity. After 18 hours, there is nothing better at all, with the exception of an apple or a cup of kefir.
Another significant step to the acquisition of the tightened figure is the use of a sufficient amount of clean water. The fact is that water is actively involved in cellular exchange processes, with its deficiency in the body, a large amount of unnecessary substances, or slags accumulate. They make it difficult to the processes of normal metabolism and contribute to the deposition of fat cells. Therefore, drink at least two liters of water daily, besides, drinking her on an empty stomach, you will eat a smaller amount of products.
Observe these three simple rules At the same time - then your figure will quickly come to good form.
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Sources:
- how to bring in the form of a belly in 2019
To the holiday or vacation you may want to improve your appearance. This can be done, even if you have little time in stock. But for this you need to properly plan your training program.
Instruction
Determine how much time per day you can dedicate physical Loads. Based on this, make a preliminary training schedule. It is best to deal with daily gradually, and not a few hours in a row in the weekend.
In the morning, highlight a few minutes to the simplest charging. It will give you a cheerfulness and help properly tune in for the coming day. Include a minimum stretching in charging, as well as such simple exerciseslike slopes and turning torso. Fifteen-twenty minutes of such exercises will be enough. They can be completed with respiratory gymnastics.
The cold season of the year adversely affects the appearance and well-being of many people who do not have the habit of regular physical activity. The tightening series of holidays, accompanied by excessive alcohol climbing and food excesses, forced idleness and banal lazy lead to the fact that the contours of the figure lose clear outlines, the muscles become flabby. The rise without elevator on the fourth floor causes such severe heartbeat and shortness of breath, which is involuntarily asked as a question, how to quickly restore physical shape.
At such thoughts, the ever-increasing activity of sunlight, causing to expose the appearance of what was hidden under the layers of clothing.
This will help you feel responsible for your own time. There will no longer any desire, referring to employment, skip a jog or visiting the gym. Streamlining of life in accordance with the adopted regime will configure the body for performing specific activities, which will increase their effectiveness. Reasonable alternation of rest periods and activity will avoid overwork - the enemy of all undertakings.
Consider the diet
Balanced nutrition - not just a concession fashion. This is a guaranteed ability to restore the physical form quickly and safely. Behind the flawless appearance is the health of all organs, or at least the desire to support it. If a person feels a shortage of important nutrients, he is unlikely to have enough strength to perform everyday affairs and outdoor activities. Make a bet on useful natural products that do not require tremendous effort. Energy released in this case will be used for the benefit of the body.
Use all the possibilities for physical activity.
A sedentary lifestyle has not yet benefited anyone. So that the muscles do not turn into something blurry and amorphous, do not use the elevator, go on foot, lean, tighten when performing everyday action. Reward for it will increase muscular tone And the level of vigor, naturally.
Make friends with active recreation
Do you still continue to spend the weekend on the sofa? Urgently refuse this habit. If you want to fuse in mountain rivers and fish in Taiga lakes - this is not your horse, just buy a bike. You can enter into the day of the day everyday long walks on foot. Of course, the lightning effect in terms of improving the physical form you will not get, but positive changes will be accurate.
Choose an acceptable view of sports
In order for classes to bring maximum benefits, a person should not experience internal resistance towards them. What kind of type sport exercises will it help faster to become slim and hardy? Yes, it is the one who experience the greatest pleasure. No need, following the fashion, visit the fitness club, if you like yoga or swimming. It is better to train with a mentor. It will help you choose the optimal loads corresponding to the individual capabilities of the client. You can also study at home using video courses or books.