Any training is an inner battle. With pain, laziness, fear. That is, with its main enemies. And you can only beat the training session, bringing it to the planned end. Sometimes it is very difficult. The temptation to interrupt the occupation is directly proportional to the difficulty of training. About how to avoid it, how to perceive heavy workouts is easier, we will tell us in my free retelling.
What you think does not always reflect what you can do physically. You can more. But not in vain they say that your capabilities are limited by your ideas about them. And if you can manage these ideas, use different psychological tricks, then you can train better, more intense.
Fitness - He, mostly in his head. This is, above all, a psychological battle. And your first victory is to start doing it. But in order to train on a really good level, you need to join this fight again and again. And here are some tricks that can be used to facilitate the performance of even the most difficult exercises.
Do not think that you are hard
We very often pay too much attention to how hard we train. And the more I think, the hardest becomes. You need to try to get rid of these thoughts. Speak yourself that you do not have such a big deal. How to walk in the park. It is not so easy to do, but continue to convince yourself every time that you can easily transfer these loads. And you will see that literally through several workouts, you will be much easier to do exercises.
Mentally transfer to another place
Classic intelligence tricks to make it easier to carry interrogations. If you are experiencing strong discomfort, try to imagine yourself in a more pleasant situation. Imagine something for a few seconds something, from what you get pleasure. This will reboot your brain and distract his attention from thoughts about the severity of the workout.
Society
Just tell yourself that you will never be so tormented as now. Well, or take a break for a long time. Everything you need is to convince yourself that these difficulties will be completed soon. Perhaps forever. The lie works because the brain stops "whining" about the difficulties of training and simply focuses on the end of the end of the torment. And tomorrow will be another day. You will rest, charge energy and prepare for the next training session.
Train up to music
Turn the workout in the game
When you have some kind of short-term goal, then you think more about her than how you feel. It is a simple reorientation that will help you forget about fatigue. If your goal just somehow survive the workout, then you will worry it, feeling the tension of every second. But try to play. Come up with some points for yourself (one repetition exercise is one point, for example). And try to gain the maximum number of scores for the training. Or designate in advance how much you need to score glasses for training. Or imagine that the achievement of a number of points translates you to a new game level or moves to another world.
The total amplitude is an amplitude, the maximum possible in this exercise without disrupting the techniques and risk of injuries. In the squats, we do not straighten up the end of the knees, in the gims - we do not extend completely elbows to not harm the joints, and it is correct. But often, the charter, we raise the weight or perform Mahi in all half of the pressed height.
To get a full-fledged load, the muscles are important not only to completely shrink, but also fully stretched. "For the result, it is important that, stretching, the muscle still remained in tension," explains the sports doctor Yevgeny Belyanushkin. "If you enable her to relax, the next movement will have to do with a jerk, and it is bad for muscles and joints."
How to fix:reduce the load. Take the dumbbells easier, reduce the number of repetitions. Exercise on the simulators: it is easier to control the amplitude and the trajectory of movement. It is better to do less, but correctly.
2. You do exercises in too fast pace
First, quickly omitting weight, because tired or load is too large, you actually "throw it" half-threaters, respectively, reducing the effectiveness of the exercise. Secondly, the faster the movement, the harder to control the technique. For example, sharply dropping a barbell or bodybar in the stroke, you risk harvesting elbow joints. And making in a rapid pace of twisting on the press, unconsciously begin to pull themselves behind the head, swing, make a movement on the inertia and help yourself with your back. The benefit from the exercise will be a bit.
How to fix:follow the exercises consciously from the first to last second. Ask the weight as slowly and smoothly, how to raise it, or even a little slower.
3. You do too often
It is clear that missing workouts, the result will not achieve. "But after the day after day - too," says Alexander Fironova, a personal coach of the club "Fizkult Mitino". - During training, the muscle tissue is destroyed, but increases and strengthened - just during the rest. In addition, every day make dozens of squats, lift the dumbbells, pumping the press can be and psychologically difficult. So you generally think about fitness. "
How to fix: Make yourself relax. Ideally, there should be 1-2 days of relaxation between the power training, it is possible, with a small cardion load or stretching exercises.
4. You are making only those exercises that you like
The founder of the concept of high-intensity training Arthur Jones said: "If you like the exercise, then you make it wrong." That is, with too low weight or number of repetitions, insufficient amplitude. Good fitness is always overcoming, experts say in one voice. Chasing the same exercises, it is quite quickly possible to go to the training plateau, when classes become unsuccessful.
How to fix: Change the program. Add new exercises to it or do old one different ways: for example, change the position of the hands in pushups or stop - in squats. Train one and the same muscles in different ways: on simulators, with free weights, with rubber shock absorbers. Clear your favorite exercises less time, and items that are still hard, more.
5. You persistently swing some muscles, forgetting about others
Common Situation: A woman strongly shakes the press to get rid of the tummy, without paying attention to the back, or in the fight against "Galifa" pumps the muscles of the outer surface of the thigh, forgetting about the inner. Muscle imbalance is obtained. Sometimes a clear, urtising figure, sometimes not so obvious, but still violating the biomechanic.
"Unevenly developed muscles can ruin posture," says Evgeny Belyanushkin. - Some strained and pull the spine, others relaxed and do not resist. With a strong press and weak back (and on the contrary), the lumbar bend suffers. With a strong breast and weak back (there is a non-separation of men), the shoulders will "fall down" forward and the person will begin to slouch. "
How to fix: Make a balanced program. If you are in a fitness novice, you will have to seek help to the instructor.
Today in the world there are thousands of sports. So, you decided to become a champion in one of them. Want to know what is needed for this? Then let's start:
1) A strong desire to become a champion in the selected sport is multiplied by the power of will. Without this factor, everything else will be in vain.
2) age. As practice shows, the winners of international and national competitions are very early to come to the sport. In order to become an international level athlete, you need to start regularly engage in the selected sports up to 10 years. This rule exists exceptions, but not too frequent. If you are more than 10 - do not be discouraged - you will be quite able to successfully perform on local (urban, district and federation subject) competitions, and perhaps and participate in national ones.
3) Personal data. It is necessary that the selected sport matches your psychophysical characteristics. Each sport makes specific requirements for one or another physical or psychic indicators of an athlete and if you do not meet these requirements, the achievement of good results in this sport may turn out to be very complex and even impossible for you. How do you know that you meet the requirements? Any good coach will say it after several of your workouts on which he was present.
4) Good coach. In order to become a champion, you need to train on an individual program, although a good coach takes to train you individually only after you achieve encouraging results in the selected sport ... or for a solid fee. The highly qualified trainer transmits such knowledge and skills to the athlete, whose independent production will be left years and decades, so the choice of coach is very important. The main indicator of the professionalism of the coach is the prestige of the awards that take his disciples at the competition - all the rest of empty words.
5) Regular training. Daily and stubborn workouts are the way to success. Improve the skills, develop your strengths and work on the minimization of the negative impact of weak.
6) Regular participation in competitions. Competitions raise the power of will, increase your professional level and allow you to objectively evaluate the results you have achieved.
7) Sports Equipment. The more technologically abusive and convenient is your sports equipment and equipment, the more chances of winning competitions. The same applies to the equipment of the gym. At international competitions use equipment made by individual orders and using the latest, including aerospace technologies - such equipment is a real masterpiece of scientific and design thought, although the price is appropriate. However, do not forget - a poorly prepared athlete will not help any gear - therefore it is not necessary to treat him as a stick to the cut. It only increases your chances, and does not replace training.
8) History lessons. It is necessary to view the records of sports performances of outstanding athletes of the past and modernity. View recordings, analyze them, draw conclusions. It is better to study on other people's mistakes.
9) Study of the enemy. Very important viewing of records of speeches of your competitors. Survey the records of the speeches of your competitors. Each athlete has strengths and weaknesses. We produce tactics that will allow you to use enemy flaws and reduce the effectiveness of its advantages.
10) Development of individual style. Work out your own individual sports style, which will be perfectly fit your psychophysical data, but do not dwell on it. Always have some spare lines of behavior, they will help you confuse the enemy and replay it, if the main style is ineffective.
11) In team sports, in addition, it is necessary to hardly work out various interaction options between team members. The well-played team may well defeat stronger, but worse played.
12) Contract. Great sport is a business. Do not miss your chances by signing a disadvantaged contract.
Sports success to you !!!
A rather ordinary situation: a person came to classes, and it seems to be everything like it. Comes regularly, trains. But just a little time passes, and now he is already attended training less often, even less often, and finally disappears at all. Throwing classes, as a rule, does not train independently and, of course, quite quickly forgets everything. So did it cost then to start?
The remains of such outbreaks of enthusiasm are often lying at home in the form of sadly abandoned tourists and lying on the dumplings of dumbbells, expander, stops and any other good. If you collect all this scrap metal around the country ... well, there would be enough for the construction of a metal plant!
Why do people throw training?
- No free time.
Yes, it is so, especially in the conditions of a big city, when time is always filled with something. Here the eyes run out before choosing, how to fill the leisure. You can stay in the office and work well late, you can spend time in a good restaurant or in the park on attractions. There is another theater or movie. Yes, and just go well around the city. And you can sit in front of the TV, plunge into printed periodic or take yourself a book ... or by the keyboard with the monitor - and in the bunch of social networks! And if an online toy is, there is no beast - the time eater is growing.
What to do? If we felt firmly to train and keep themselves in the form, then you will have to refuse something. No other way. Everything is impossible to have time. Yes, and no need to disassemble.
- Classes are bored, engaged boring.
In fact, the same rooms, the same faces, the same exercises ... That's right. But "the same thing" is rather our estimate, and the assessment of the same event or phenomenon may be the most different. Accordingly, the attitude to classes can be different, as it directly depends on the assessment.Sports needed, no one will argue, as the movement is life, and this banality will remain fair always. The body requires movement, we have exactly the same as the distant ancestors who constantly hunted, escaped from predators and natural disasters. In the conditions of the city, most people conduct a low-wear lifestyle, their body is deprived of its natural use. The natural balance is broken, because of this disease and ailments. So we need to move, we want it or not, it is bored or fun.
- Waiting for a miracle.
There was a case when a man who came to qigong at the first occupation asked if it was possible to train such an "energy" look, so that only a look from the feet to shoot down, melting the metal or something like that. What to say here? First, it is possible to train this ... But this level of energy is ascriminated by decades of long and stubborn workouts. Two-three times a week in the hall and only, of course, not enough. Here the man came to the second lesson, then on the third, did the exercise, and then, apparently, decided to replace the iron door. Did not work out. Classes threw. Maybe I decided that qigong is a complete fiction. Or the coach is bad, and then you need to continue the search for a "real teacher". - False motivation.
A young guy suddenly decides that he is "Dahklak" and "Drisch", and he is very urgently needed a pumped body or a special "energy", "Aura" or something like that. Or a girl to the beach season you need to become beautiful and slender, without folds on the sides and cellulite.In any case, "very urgent" usually does not work - here you need to work on myself and prepare for the time that it will take time. Urgently did not come out? Everything, throw, looking for another way.
And if a person is almost patient and still reaches the goal, at least partially, then, it means that the training seems to be no longer needed. A person throws, and the time settled for regular classes is instantly filled with something else.
Breaks in classes, especially long.
Of course, there are breaks for various reasons. Not admiring for reasons by itself, here you can trace a clear pattern. The break is longer, the more difficult it is to quickly integrate into the training schedule. The effect of inertia. After all, the missed classes are inevitably crowded with other types of activities or integrity, and additional efforts are needed to rebuild their routine back, where there is a workout site.
- Inner vanity and doubts.
Usually, people with these qualities are engaged in very many places, moving from place to place and changing the type of training with periodicity from month to year, depending on the level of internal concern. I really want the results to quickly, without much costs ("I pay money!"), I want to be one hundred percent sure that the coach is "real", I want to compare and choose the best. Here is a man and continues to ride from place to place: to compare, choose something to want and light up - every time something new. And every time, throwing classes, remain at the most important level, in the "first grade". It is extremely difficult to work with this factor, as it is a manifestation of character properties.
And what about all this?
Each lesson needs a mood, inspiration. For permanent sessions need commitment. And, apparently, to maintain the fire of this very commitment, in addition to the constant internal work on self-discipline, we need examples of real heroes from time to time. Dial in any search engine "Paralympic Games". Every my performance, every day and every occupation, these people do a truly unthinkable, proving that all our restrictions are contrived, and in fact there are no obstacles. There are only possibilities, and they are always. Regardless of the most different reasons "not do" and other life circumstances!
How do you determine what was performed productively? Do you feel burning? Fall without forces after approach? The whole body hurts? Turn inside out in a specially harvested bucket? Can't walk after the day of the legs? Can't drive a car after the day of the hands? The roe called for you the opinion of the Cristian Tibado coach with T-Nation.
Sigor pitchings use the above-mentioned intensity criteria, but all this does not guarantee the increase in results. And, unfortunately, many of us celebrate only these external manifestations, and not objectively measured progress. Why? People like it when training is a battle. I like to feel heroes passing harsh tests.
I overcome myself
Once I worked with a famous TV presenter. There was little free time in his dense chart, so the classes were extremely short and intense, for example, a heavy sanitioner, turning the tires, walking the farmer and different power exercises almost without rest. Somehow he said: "When I train with you, I feel that I overcome myself."
At first I took it as a compliment, but then I thought about my approach. I did not want to be a coach, whose clients "overcome themselves". I wanted them to receive results. To arrange a painful training easily; It is much more difficult to achieve constant progress and achieve goals. Most of my customers earlier were engaged in some kind of sadists, so at first it was difficult to them. They are convinced that in vain spent time in the hall, if they can walk after training. Then they see the results and start listening to me.
What is superfluid workouts?
If you want to achieve your goal faster, you must train more intensively. However, after reaching a certain threshold, the load increases does not add anything good, but on the contrary - your progress goes in the long run.
I will give a personal example. I recently had such a "crossfit-strongovskaya" training:
4 lifting on the shoulder of the atlas stone (80 kg),
4 squats with a barbell on the chest (100 kg),
4 pressing lying (100 kg).
For each exercise, including rest, all minute was given. If, for example, 4 repeats occupied 30 seconds, then I could relax another 30 before the next movement. Of course, weighs are not recorded, but believe me, crouch with a barbell on the chest after 20 seconds after lifting the stones is extremely difficult. I was all scusked, "reptile", exhausted, but proud - "overcame itself." Therefore, I decided to spend such training three times a week.
This intention disappeared the next morning. First, almost all sore: quadriceps, biceps, shoulders, spin, etc. ( Recommendations about workout with pain in the muscles - the roe).
Secondly, I was very tired, sleepy and did not want anything. And it stretched for a full five days. Of course, I tried to go to the hall and start training, but I had to quit ten minutes later. Here I do not want to say at all that it is impossible to deal with post-training pain, but it was too. And I asked myself: "How productive is such a training, if I miss a few days after it?"
Who can kill in the hall and grow?
I will say this: it's hard to deny the facts. There are very strong guys and girls who come to success, taking regularly in training. Why?
1. First, depends on the frequency. If you work out the muscular group only once a week, you can load it as it should. Five days can't walk after training legs? So what, you only do it once a week. However, those who do more often need to properly select the load so as not to tear the workout.
2. It is important with what weight (relative to 1PM) you are dramatically. For example, from 60-70% of its maximum, you can endure more pain than from 80-90% without destroying yourself. Forget about 90-100%. It is impossible to combine the limit and refusal. Bodybuilders, of course, work beyond - drop-sets, rest / pause, partial repeats - but not at all with a submaximal load.
3. It is necessary to take into account the "modified body state": Some "doping" helps to recover, but disgusting affects health. ( "" - the opinion of the sports doctor - the roe). I do not argue that all people who are brutally trained and grow, be sure to sit on something, but in general there are different means to help for a long time to cope with the murderous training.
4. People differ not only by appearance, but also a reaction to training incentives: Someone better tolerate large volumes with moderate weights, others easier to do less, but with higher intensity. Someone easier perceives the refusal, and someone has a limited ability to carry the load. For example, I trained one athlete (bench press 190 kg with weight under 80), which coped only with 6-8 working sews for the entire training session. And there are customers who can safely engage in 2-3 hours.
5. We have become "better" to motivate. First we skip the workout due to fatigue, but gradually sit down, we look at inspiring pictures on the Internet and go to the hall anyway. And then we consider constant exhaustion of the norm.
6. Professional athletes are restored fasterthan ordinary people who go to work, especially physically and mentally exhausted. A professional receives money for its results in the hall and spends them on massages, saunas and other restoring things. Of course, it makes loads that injured an ordinary person.
Is it necessary to forget about the refusal?
Although I personally believe that it is better to regular exercise testing and gradual progression of scales, there are advantages and limit loads.
First, the achievement of refusal and work behind it (drop sets, rest / pause, etc.) are effective for hypertrophy. Although it is possible to stimulate growth and without these methods, they definitely load more muscle fibers.
Secondly, you develop both physical and mental capabilities. Once or twice a month I turn on some interesting test in my workout: the aforementioned performance of different exercises for the time, 100 presss lying, 100 rod lifts on the chest ( the author is a former weightlifter, and not a fashionable featherman - a translator note), 50 priests, etc. Of course, after them come to themselves for several days, but they are still taught to overcome themselves and give a new charge of motivation.
But minuses are no less significant. It should be remembered that the refusal comes not only because of the fatigue of the muscles themselves - it can end the energy or to tire the nervous system, and frequent tests will only bring injuries.
And a couple of words about buckets
Perhaps you have never seen this in your shining fitness club, but there are rocking schools in which buckets for vomiting. ( And in general - - the text of the roe to help you). And training are proud to complete the approach from the bucket. What leads to this?
The main reasons are two:
1. Your training makes blood powerfully cast from the digestive system into the muscles.
2. Pre-trip meal was too late (which speaks of your undisciplined).
What trainings cause this wonderful effect? The most energy-intensive, with the maximum accumulation of decay products or metabolites. Thrust and pushing heavy sleds, sprints at 400-800 m, Crossfit and intense bodybuilder sets lead to the development of a huge amount of lactic acid and cause the body the need to turn inside out to emergency reset all waste.
What does it say about? Yes, you are very cool, if you can walk to this point in training. It's as cool as walking the sun under the sun and reach the solar strike.
The development of power and muscle growth is, however, it does not help:
You lose electrolytes, which worsens the quality of workout and recovery.
You are in vain translate nutrients that could go into growth.
You make an appetite for a few hours after training.
Sometimes you have to finish training ahead of schedule.
You are dehydrated, and dehydration is very effectively affected by the quality of the workout.
As you can see, it is not particularly destructive, but quite counterproductive.
RESULTS
1. The study of the muscular group until a complete failure will not allow it to load it over the next few days. It can be done once a week, but if you want to work out the muscles or work out more often, you need to refuse to failure.
2. Recoveful abilities (including follow-up height) are not limitless. If you use training methods by the edge of the failure, the volume should be reduced, otherwise you are waiting for only stagnation.
3. Some people, thanks to their physiological features (genetics, doping), can quickly recover after extremely heavy workouts. Most are not restored if such loads become regular.
4. Heavy training tests can be useful both physiologically and psychologically - If they are rarely held, for example, once a couple of weeks.
5. The most important thing - progress. You must objectively add in force, in the mass or in the results of your sport. If this does not happen, then you incorrectly train and / or eat.
If you kill in the hall and do not reach your goal, then kill in vain.
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