Fitness today is not only a popular view active rest. He is part of everyday life, effective method Maintaining shapes and weight loss. Tips Novikom healthy image Life. Tip and those who in the desire to get rid of extra kilograms wants to achieve efficiency and result, as well as independently understand the effective principles of weight loss. General information how to properly train for body benefits.
Starting at home or going to fitness room, you need to clearly imagine and decide on the purpose of classes. This will serve as a guideline how to properly train, how to choose the exercises and building a training complex. After all, individuality is an important principle of approach to weight loss: the physiology of women and men is different, programs - the sea, do not forget about contraindications, permitted loads, etc. How to train without harm to health and make weight loss efficient? Tell me?
How to train
- Without compliance with the correct diet, the effect of physical loads will not bring due results and may be just an illusion;
- Eliminate food (drinking water - need!), And even dietary snacks, 2 hours before and 1 hour after workout;
- The first half of the day is an ideal intensive time to workout. The body and muscles rested at night, and the metabolism works in full force. According to researchers, 20% more fat will be squeezed in the morning than in the evening;
- The duration of occupation is optimal in the interval from 40 minutes to 1.5 hours; Picking up the training, "listen" to my well-being, oriented to physical opportunities;
- Initial moderation in the load is an important principle. Increase it gradually to painlessly enter into training process. Do not force your muscles to work immediately and immediately, it is fraught with negative consequences;
- Taboo on daily workouts. Your muscles will not have time to relax, and instead healthy weight loss and good well-being, the breakdown and state of the "melting ice cream" will come. Classes 2-3 times a week will be enough. If you want a speedy result - engage in a day;
- Excellent choice to combat a bold bold in a short time - aerobic workouts;
- Along with cardiotrements, gradually adds to the program power exercises. They stretch the processes of fat burning and dispersed the metabolism, the muscles will strengthen, they will not give the skin to blame;
- The alternation of the load on different muscle groups will bring the result to achieving the result. You do not need to repeat the same exercises on each training session, so the muscles will not have time to recover;
- Weight of burdens, chosen correctly - pledge of intensive power training No harm to health. Getting start - weight at which 20-30 repetitions of one exercise is not a problem. Moreover, the latter must be carried out at the limit of possibilities;
- availability basic exercises The program is a mandatory point. Explore the technique of their fulfillment in the best way;
- proper breathing is another important principle. Keep your breath. At the time of the greatest voltage, do it out.
Aerobic Foodload: What are the advantages?
Experts consider aerobic physical Load best in fighting excess weight. And research confirms the opinions that regular cardiography in comprehensive program Slimming by 25% increase its effectiveness.
Running, cycling and even walking belong to such activities. IN gym You can choose a bike, running track, orbitrek, etc.
What is the advantage of aerobic load?
- Achievement of the main goal Cardio - burning excess fat and the overall weight loss;
- Almost all the muscles of the body are involved;
- A long physical impact on the body is assumed. After the workout is completed, it lasts its effect;
- It gives a common tone and increases endurance, strengthens the musculoskeletal system, cardiovascular, immune system, accelerates metabolic processes.
And power?
- The power load allows you to increase and strengthen the muscles (this also helps to reduce weight, but to a lesser extent);
- Power exercises are aimed at working out individual muscles or their groups;
- The duration of one approach is insignificant.
Sport is effective tool strengthen the entire body. Many want to have slender, taut, healthy body And the sports or gym begins to visit. But the great regret, classes may not give the necessary results, so many stop engaged and completely disappointed in sports. To avoid such a failure, you need to know which rules must be observed and what to pay attention to. In this article we will tell you how to train.
Effective training
To achieve good resultsIt is necessary to adhere to the rules of training, thanks to which the body will become strong, pumped up and flexible. Most people want to get almost an instant result immediately after several classes. Therefore, it is necessary to immediately take into account that only one or two months you can get rid of the flaws of the figure and give it a beautiful form.
So, any training, whether it is simple shaping or power loads in the gym, has the following principles:
- regular and intensive classes;
- warm-up, heating muscles, and then already power loads;
Let's talk in more detail about each item.
- If you decide to seriously play sports, then try not to miss classes. Also should not be too diligent with classes, as in everything you need a golden middle. Many wonder how often you need to train. There is no definite answer here, but still professionals are advised to pay exercise At least one hour three times a week. But it is best to listen to your body to understand how often you need to do and of course you need to take into account age and physical training. In general, if you came first time in the sports hall, the coach will help you correctly individual program Training, which should give the desired result. For example, some wish to score a lot and grow muscle, others, on the contrary, lose weight, but at the same time make the body tightened.
- Any training should be started with muscle heating. To do this, you can use the exercise bike or treadmill, you can also make running on the spot. For heating should go about 10 minutes, during which time you need to achieve 150 heart blows per minute. Just heated well, you can proceed to classes with simulators and stretching.
- If you immediately begin difficult exercise, that is, the risk of breaking or pulling the muscles, which is very hurt and it will not give you to continue the lesson. In addition, you should not immediately do a lot of approaches. At the first lesson, take 10-15 repetitions of one exercise, and on the following increase their number. If you are engaged in the gym, then at the end of the workout you can work on the treadmill. This is good for those who still have the strength left or vice versa - already tired of the iron, but the workout time has not happened yet. Also, do not forget to take a break in 1-2 minutes between the exercises.
How to eat right
In order for training to be effective, you need to follow your diet. It is necessary to eat food, rich carbohydrates. If you want to lose weight, in two hours before training you can drink juice or eat mashed potatoes.
If you want to grow muscle, then after class you need to eat protein food. And if the training takes place in the evening and you want to lose weight, it is best to restrict ourselves to vegetables. Also during the classes will not be superfluous to take a small amount of water.
Myths.
- Some women are afraid to sweat during training, but do not worry, because sweating is the natural process of the body. In addition, the fence is the right sign that you lose weight.
- Bright makeup. Girls and women should not apply a large amount of cosmetics on the face if you gathered in gym - Mascara's passing hardly you will like it. In addition, it is necessary to abandon the use of spirits and aromatic oils.
- Repetition of the same exercises every day per day on the same muscle group. It is necessary to give rest muscles at least 2 days, and at this time others train.
- Each time the exercise is changed. If you will make exercises every time on different muscle groups, then the result will most likely not. To get the relief, it is necessary to periodically give the load to a certain muscle group.
If you decide to do at home, then the rules that are given in the article
Training at home have tangible advantages. First, you do not need to spend time on the road to the fitness club (and it is no secret that it is a shortage of time we often justify the reluctance to go to themselves). Secondly, you save money, and often considerable. In addition, you can deal with the usual and comfortable setting for yourself, no one shy. However, before running to the nearest sports shop for dumbbells, we advise you to weigh everything and easily concern. To work fitness at home, make up your workouts for all the rules.
Rule 1: Select a convenient time.
Regarding the best time of training there are many myths. Some experts assure that it is necessary to train in the morning, on an empty stomach, others, on the contrary, they say that it is best to do in 17-19. In fact, for training, it is best to choose the most convenient time for you, when you are full of strength, do not rush anywhere and ready to make a maximum effort. The result will be directly dependent on the time of day, but on the regularity, duration and intensity of the workout. The main thing is not to do on a full stomach (optimally - one and a half or two hours after meals), and no later than a couple of hours before the departure to sleep.
Rule 2: Train at least 45 minutes
And better - no less than an hour, especially if your task is to throw out several extra kilograms. At this time, the warm-up is necessarily a warm-up, on average 10 minutes spending (walking in fast, run, light aerobic exercises, articular gymnastics) And the hint - stretching exercises (be sure to stretch the muscles of legs and backs) for 5-10 minutes. Thus, you remain for the main part of 30-40 minutes. Increase the workout time at the expense of the workout and the hitch - not the best idea: the warm-up allows the muscles to warm up and reduces the risk of stretching the bundles due to a sharp movement, and the hitch is necessary to calm the nervous system and improve the elasticity of your muscles and affects the flexibility as a whole.
Rule 3: Ensan 3-4 times a week
Four workouts per week, every other day - the optimal schedule for both beginners and advanced lovers. Your muscles have time to recover between classes, workouts do not seem to you daily service, therefore, less chances that you will begin to see and look for the reason to "score." If it seems to you that daily classes will allow you to achieve a faster effect, you are mistaken: Training every day with a complete return, you are already in a week, the maximum of two will feel like squeezed.
Rule 4: Alternate Load
Combine two workouts, power and cardio, especially if you are new to it, it's quite difficult: after cardo-paper, in a good pace, sneak with dumbbells somehow does not pull. And vice versa. Another important moment: If you want to get rid of excess weight And develop the overall endurance of the body, then cardoratives (running on the spot, lessons on the home card) should be performed at least 30 minutes. The fact is that the body begins to spend fat only after 25 minutes of continuous cardion loads with a cardiac pulse frequency 60-70% of the maximum (maximum heart rate for women \u003d 206 - 0.88 * Age) - otherwise the effect of training will be a secreting-toning. Exit: Twice a week spend cardiotrans and twice force. In addition, to independently build a "single" training scheme is much easier.
"But if you are well prepared, you can engage in such a scheme: first the power part, after it is cardio (for example: squats, attachments, pushups, slopes, press, and after jumping on the rope)" - Added Svetlana Graysov, director of the "Group Program" directions of the Fitness Territory Clubs.
Rule 5: Check the necessary inventory
For power training, do not do without dumbbells. "Their weight can vary from 1-5 kg \u200b\u200b(depending on the level of your preparedness), -says Svetlana Graysov. - You can also use a burdened stick (Bodybar) weighing 3-7 kg or mini-barbell (PAPD) - it is convenient to squint with it and make tilts and thrust for the back. For complete "ammunition" you can purchase a gymnastic rug, a rubber expendler or tape, as well as phytball (to twisting with a minimum load on the lower back). As for such simulators, like a mini-stepper or frame with pedalings (such an alternative to a bike barcling), in my opinion, it's just a waste of money. "
For cardiotransferences, it is better to buy an inexpensive cardiovar (exercise bike, ellipsoid or running track) - the benefit is now in stores you can find compact models at a fairly low price. This acquisition is favorably doubly: first, it will remind you of the need for training and, secondly, it will reduce the probability of a visit to you precisely due to the special sensitivity of the neighbors (an option with jumps through a rope or running on the spot).
Rule 6: Make the main part of the power training out of 10 exercises
It is believed that for the best load effect, there is an average of 10 exercises on all muscle groups with an emphasis on the problem zone. If it is the bottom of the body, then the main training may be like this: 4 exercises on the legs and buttocks, 3 exercises on the top of the body, 3 - press and back. Such a sequence is convenient because the muscles make problem areas At the beginning of the workout, while you are still full of strength. The number of repetitions depends on your purpose: Maximum (to pronounced muscle fatigue), if you need to lose weight, and 10-15 if your goal is a tone and muscle relief (in the latter case, work with burdens is required). And in the other case, the optimal number of approaches is three or four.
Rule 7: Use Furniture
Table, wardrobe with shelves, armchair or other item, to which it is convenient to put a leg, will be useful in order to perform a stretching or rely on to make mahi legs. Chair - practically universal simulator. With it, you can make reverse pushups (in the same time triceps), various exercises for the buttocks, as well as perform twisting, putting the legs on the seat. Repeat on his back to perform exercises makes sense if your weight does not exceed 70 kg.
Rule 8: Pay attention to DVD training
They will allow the necessary variety and learn new exercises. In addition, you will not need to fantasize, inventing training for yourself, and the presence of a "virtual coach" will make you train with greater return. Of the popular options, this is, of course, Gillian Michaels - Its training can be recommended fitness lovers with any level of preparation. From options more complicated - cross-training P90X: practicing it from scratch is quite difficult - good physical training is required. Lovers of dancing can be advised by Zumba, and wishing to improve posture - Pilates with small equipment (ribbon, ball for pilates or ring).
Rule 9: Training not only at home, but also in the air
Instead of twist pedals or run along the treadmill in the four walls, you can speaking on the street - on the rink, for example. An hour and a half at the skates are equivalent to workout in a good pace on the cardiotryman. If the street is not too cold and there is no land, you can organize a jog: especially since street runs are more effective in terms of burning calories - after all, our body spends an additional amount of energy to heating. "Also, if you train in the park, where there is a lot of oxygen, you lose weight faster, as it is known that fat fabric "Burns" from oxidation with oxygen. " -explains Svetlana Gravis.
Rule 10: once a month or two change the workout program
"Even SAMIA effective training It ceases to act through a number of time, because our body gets used to everything. Therefore, from time to time, the training program should be changed, - Speaks fitness expert. - Any changes for our body is stress, which in this case the body will react more active calorie burning. Training so that after each lesson feel fatigue (but not strong!). As soon as you stop feeling it, it means that the body has adapted to the load. "
Domestic training will suit you if:
- you already have experience under the guidance of the coach. Otherwise, your workouts will most likely be ineffective. Proper technique is a key to success, so if you are very new in fitness, be sure to work first with a more experienced mentor. Only after you master the basics and learn how to feel your body while performing exercises, you can think about domestic training;
- indoor where you plan to do enough space. To train in small, forced furniture of a stuffy room - the task is not easy. Most likely, from such classes you will be sought under any pretext. It also does not prevent a conveniently located mirror so that you can control exercise techniques, and good sound insulation (in case of the nerve nearby floor below);
- close to understanding to your training, will not constantly pull you and distract - otherwise you will not hold out for a long time;
- you have no problems with motivation. To train at home, you need an invalid willpower. Not so, just to force yourself to be laid out in full, when the coach does not observe you for you, so you will always have the temptation to sculp. But if you make friends with, no obstacles will not be terrible.
2013-11-10 Views: 21 570 Evaluation: 5.0
Not every novice athlete, coming to the gym, knows how to work out correctly. Often, this is not knowledge can lead to deposits in the form of injuries and health problems. Health is the most valuable thing that we have, so you know how everyone should work correctly. Before going to the hall, you need to get acquainted in detail with the basic principles of the correct workout. Nowadays it can do anyone who has free internet access. No need to spend a lot of money on personal coach. Although the presence of a coach in the gym is very desirable. The fact is that the athletes that are engaged in coaches can be discovered by other athletes for 2-3 years in progression. Therefore, this is also an important moment. And in general, who would refuse such a coach as a teddy beard. It would be in every room. But, unfortunately, most athletes are trained independently, as in many halls or there is no coach or its qualification is not so high. Therefore, you need to exercise, and familiarize yourself with the main details on your own. Basic principles of proper training
1. The first principle is to properly compile training program. When you first find yourself in the gym, you do not need to break your head to do exercises on biceps or press. For the first months, you need to prepare muscles to hard work. And already, after a while you will need a training program for a mass set. 2. In order for the effect of each exercise to be the maximum, and there was no injuries, you need to follow the correct exercise technique. This is a very important point. Many, because of not proper technique, Long month is in the stagnation. Cause incorrect execution Exercises, often the chase for large weights. This is also one of the causes of injury. 3. Proper nutrition In accordance with the workout mode, a very important stage. If training is intense, and the food will be the same as before the hike in the gym, you will not receive any effect. Weight will not grow so on. For you need to increase by about one and a half times to get the proper effect of classes. 4. After intensive training, you need to give the body as you should relax and. Most best time To do this, is a period of sleep. It is during this period of time that our body has a priority for recovery. Many people think that the longer he does or, the more often he visits the gym, the faster he will achieve the result. Remember that the optimal duration of the workout should not exceed one and a half hours. And at best, subject to all the rules of rest between approaches, exercises, your training should last about 45 minutes. Travel in the day, giving the body to recover.Found a mistake in the article? Highlight it with the mouse and click Ctrl + Enter.. And we will fix it!
You spend in the gym daily for a few hours, you know the entire inventory and feel among the tons of "iron" like at home. But do you know how often you really need? The answer may surprise you! Learn yours optimum frequency Training to make a new growth.
You probably have already guessed that home Error - It is with the wrong frequency. The most common version of the training schedule is "three days a week": you do on Monday, Wednesday and Friday. If this is your case, there are good news: you can work much, much better!
Even if everything passes you perfectly - the number of repetitions and approaches, the optimal weight, rest between approaches and the proper exercise - all this can be useless if you do not train with the correct frequency.
Correct frequency of power training
Here is a little secret of successful. The constant schedule of training, such as three days a week, is absurd. He can bring you ultimately. And that is why: as your training will be more extinguishing and require more time to restore.
Restoration after physical activity requires a lot from most organs of the body, such as liver, kidney and pancreas. If you are executed light training, It is unlikely that she will somehow affect you. Your recovery will be rapid. But when you perform grave training with heavy weights and high intensity overload, it may be necessary for a full recovery for several days.
The necessary key to improving the effectiveness of the power training is, therefore, it is necessary to find a way to train. This will increase the intensity of each workout, and your body will get more time to restore.
Efficiency of split training
Why "separated" training will not help avoid overtraining? There is a practice of "separation" of training, for example: Monday - top part Body, medium - lower body. And although this is a reliable tactic, she alone will not solve the problem of fixed workout schedule. The reason is that every day is a kidney day.
It does not matter whether you are working today breasts, hands or, - there is no kidney difference. They still have to filter all metabolic waste coming from the blood so that you can fully recover. And remember - while your body has not fully recovered, you will not have new muscles. This is the law of physiology. Thus, the separation reduces the amount of work that the kidneys and other organs must perform, but since you become stronger and raise more heavy weightThe kidneys will need even more time to perform their work.
The most correct frequency of training
As soon as you really understand how often you need to train, your results will grow. Here is an example from life.
After the coach with bodybuilder discussed training and lack of progress - in particular, it was decided to take a break from classes within three weeks. Bodybuilder said that he could not throw hiking in a gym on such a long period of time. This is the overall problem of all serious bodybuilders. Psychologically, if you want to achieve progress, it is very difficult to do what it seems "Nothing". After all, in the absence of training, you seem to recognize defeat. But in fact, your body needs time to recover. And this is the most ideal time to think about how often to train next, and make a new plan of classes. Time without workouts is not spent in vain, it is crucial for the growth process. It took a lot of arguments to convince him, and he took a three-week break.
Two months later, he called the coach and spoke about the results that shocked everyone. His force increased in all parts of the body, and the power of the shoulders increased. The first training after the break has become his personal record. Now he trains once a nine days: between the training sees of the same part of the body passes 9 days. This graph is used in the separation of training for the upper / lower parts of the body. Before this correction, the frequency of training the bodybuilder trained only four times in nine days. Look at the numbers, they clearly illustrate an example.
Bodybuilder did not include the time for which he performs, therefore its factor or power index is not known, but the total weight in the bench rose from 6940 kg for training to 11460 kg after he did nothing for three weeks. When was the last time you had such a productive three-week break?
Think about it. Three weeks without workouts! Our hero was just sitting at home for three weeks, but his progress is ahead of everyone with whom he trained! His partners could not believe their eyes. The same person who considered "very complex" 20 repetitions with a weight of 180 kg, now raises 230 kg for 16 repetitions - after performing the exercise with 200 kg and 20 repetitions! The next time he already seen in the gym already 270 kg. And let his buddies are concerned that he "missed" the last 20 training! There is something to think about, right? Maybe it's time to reconsider your frequency of training?
How to properly and often train for weight loss
The frequency of training when burning fat mass is obeyed by several other law than the frequency for muscle growth. To lose fat and you can train every day, the main thing is to prevent the development of overtraining. The high frequency of workouts dictates the need to use anticatabolic to protect muscular fabric from destruction. In this case, bodybuilders are recommended to reduce the number of force training to 2 per week, and the rest of the time to devote to aerobic training.
How to avoid overtraining
To avoid overtraining and find its optimal frequency of workouts, you need to carefully follow the progress you achieve when performing each program exercise. Reflect any signs of slowing down or suspend progress. No changes in one exercise is a preventive sign. And the lack of progress in two or more exercises is a hazard signal, which means you need to relax a little.
3 signs of overtraining and ways to solve them
- The weight used in each exercise does not increase
- Power workouts are primarily associated with progressive load. This means that you must return to the gym in a fully restored state and lift weight is a bit harder than you raised during the last workout.
- The number of repetitions or time of static hold in each exercise does not increase
If your weight in the exercise did not increase (see above), the number of repetitions or time of static retention should increase. Recent studies show that an increase in the duration of static retention up to 12 seconds brings less benefit than weight gain with more short time Hold.
Enhance the power indicators will help you sports additives - Creatine, arginine, intralyna, amino acids BCAA and pre-training complexes. Such sports nutrition is specifically designed to improve the results in sports and fitness for men and women. Just add it to your diet and forward, to the conquest of new heights!
Supplements for regular workouts
Professional
Base
Professional
Maxler | Vitamen?
3 Tablets per day
German company known in the global market sports nutrition Not one year, released a balanced complex of vitamins and minerals in one package - Maxler USA Vitamen
Maxler | MEGA GAINER?
With the choice of Maxler USA Special Mass Gainer with us, everyone can provide its body with the necessary elements for sports Development and the subsequent accumulation of full energy.
BSN | N.O.- XPLode 2.0 Advanced Strength ?
On days free of workouts, they use 1 portion once a day on hungry
stomach.
A superbly balanced pre-barrier complex BSN N.O.-Xplode 2.0 is focused on the maximum efficient increase in endurance and an increase in power indicators.
BSN | Cellmass 2.0?
Presentation complexes
One dimer spoon mix with 120-170 ml of cold water or any drink.
BSN Cellmass 2.0 is an advanced concentrated drug designed to quickly restore an athlete's body after intensive exercise.
BSN | True-Mass 1200?
Take 2-4 times a day, one portion - immediately after workout! Rest -
between meals.
Mix 3 dimensional spoons (145 g) product with 400 ml of cold water or
degreased milk. The amount of fluid can be varied to achieve
individually a pleasant consistency.
BSN True-Mass is a balanced heiner intended for people who need quality set muscular massor additional calories (usually due to accelerated metabolism).
BSN | Nitrix 2.0?
NO (nitrogen oxide) -busters
The product is accepted for 1 portion (three tablets) three times a day for 30-45 minutes
before meals, or two hours after. When weighing over 90 kg can increase one
dose up to 4 tablets.
BSN Nitrix is \u200b\u200ba booster nitrogen oxide, which is directed to a comprehensive increase in the capabilities of an athlete organism: it contributes to high-quality pamping, expands the vessels and improves the muscle nutrition.
You needed more time to fulfill the same workout.
Progress is due to the intensity of muscle exit. Intensity is a time function. Thus, even if you perform the same training today, which one was performed three days ago, but you managed to do it in less time, it means that your intensity has increased. But the opposite is true, so watch out for additional timeIt is required to perform the same workout. Low intensity will not help form new muscles, remember this factor, solving the question, how often and properly train.
Try it in the next training session
When performing each exercise, multiply the number of repetitions by weight with which you make these repetitions. For example, in you raise 80 kg 12 times, as a result, you will receive the number 960. The next time the press is performed lying around, whether this number has increased. If not, then you have not restored completely, and therefore you need a longer rest between training.
How long have you been trained with the same frequency? Look for warning signs indicating that your frequency of workout is not optimal. Add extra, and you can turn outdated and boring workouts in a fantastic mass increase and explosion of power.
The program is provided by the instructor of the Gym "Ant" Alexei Ernandez Ortega (World champion in Powerlifting among young men 2005, European champion and world 2006, Russia champion among men 2008)