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Fitness training after the holidays: a special complex of exercises

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Fitness training after the holidays: a special complex of exercises
The contents

  • Rules of return to training: eating habits and physical activity
  • Aerobic exercise
  • Warm-up
  • Stretching
  • The basic exercises
  • Exercises with dumbbells
  • Functional fitness training

Everyone loves the holidays. Pleasant preparatory hassle of buying gifts and plans are as fun to spend time with family and friends, are replaced by an abundant feast. Unfortunately, few of those who regularly engaged in fitness before the holidays, and after continuing to train in the same mode. To enter smoothly into the tempo of training and return the form will help simple exercises with which to start returning to the room.

Rules of return to training: eating habits and physical activity

During the holidays, physical activity is limited, as a rule, lying on the couch and a seat at the table. Relaxing at corporate and at home, it is difficult to return to proper nutrition and training. To do this without entering the body in a state of stress, you can, if you follow some rules.

  • No matter how great the guilt about everything eaten and drunk during the holidays, it is impossible to sharply go on a strict diet. Eating should be balanced, reducing portions, gradually decreasing the amount of sugar, salt, preservatives, unhealthy fats.
  • To the recovery of the body was faster, it is necessary to establish the resting state. Sleep should be not only sufficient at the time. More importantly, it was high-quality: deep, fast sleep without nocturnal awakenings. To achieve this will help easy physical exercises in the evenings, for example, walk. Also before bedtime ventilate the room.
  • To gain weight, you need some time. To get rid of them in one lesson also will not work. Increase the load slowly, listening to the body.
  • To reduce weight and reduce body fat use cardio. Start with 20-minute daily sessions. Doing them in the morning, not only do you get a charge of vivacity for the whole day, but will also help the body to get used to physical stress.
  • After a break in training mandatory power fitness, which will strengthen the muscles will help to return to its former shape. But to do it without fanaticism.
  • Recover after the holidays will help only a comprehensive approach. Should eat right, to give the body aerobic exercise, to perform functional and strength exercises, not forgetting the warm-up and stretching.

    Aerobic exercise

    Aerobic exercise give swimming, Biking, running, brisk walking, jumping rope and other exercises.

    Began to burn fat, the duration should be at least 30-45 minutes.

    To achieve a visible effect, should be gradually to increase the pace of exercise.

    Warm-up

    With a warm-up should begin any exercise. A small set of exercises that helps to stretch all muscles from neck to stop will prepare them for the upcoming load, will not to hurt them.

    • Make a circular motion and turns his head.
    • Rotate arms and legs in all joints.
    • Do the bending and twisting of the body.
    • Poprisedayte, jump.

    Stretching

    Before workout 5 minutes to devote to stretching. This will help prepare muscles for a heavy load. Should not deeply stretch the muscles at the beginning of class. Complex exercises, for example, twine, it is better to leave at the end of the training.

    To complete this lesson also follows a 10-minute stretch.

    Exercise 1.

    • To stand face to the wall at a distance of half a meter. Lean hands on the wall.
    • Right foot to step forward. Bending it at the knee, pressed against the wall. The left limb remains straight.
    • Without bending the left leg, descend into a half squat. Should be felt stretch the left buttock and thigh. To stay in this position for a few breaths.
    • Repeat the fitness element on the other lower extremity.

    Exercise 2.

    • Stand up straight in a doorway to rest in his hands.
    • Slightly lean forward. Try to “push” an opening in the side.
    • To return to the starting position.

    The basic exercises

    These simple exercise will load your core muscles. Greater efficiency can be achieved, alternated with jumping rope (at the end of each element of fitness to jump for 3 minutes).

    • Squats.
  • Stand up straight, feet shoulder width Department. Hands on hips, shoulders back.
  • When you inhale to sit down until thighs are parallel to the floor. To monitor the position of the knees — they should not go beyond the conventional line of socks.
  • Exhale to rise.
  • To perform the exercise, 30-35 times.
    • Push-UPS with bent legs.
  • Take the emphasis lying. Hands slightly wider than shoulders, hands pointing forward. To lean on his knees.
  • Bend your arms and lower the body to touch the breast sex.
  • Up.
  • Follow the breath: inhale to do when lowering the torso, exhale when lifting.
  • To do 25 repetitions.
    • Crunches with elevated legs.
  • Lie on your back. Legs bend at the knee joints at a right angle and lift. The shins are parallel to the floor. Keep your hands behind your head. The neck muscles to relax.
  • On the exhale, simultaneously off the floor the pelvis and shoulders. To take a break.
  • Down.
  • Do the exercise 20 to 25 times.
  • Exercises with dumbbells

    The weights help to focus the load on the desired muscle groups. The weight of dumbbell must conform to the level of physical training. As weights you can take a bottle of water.

    • Dumbbell bench press.
  • Stand straight, feet shoulder width apart. Dumbbells to keep in keeping your elbows bent at shoulder level. Deploy them parallel to each other.
  • Raise the dumbbells over your head. The arms need to straighten, not to the end.
  • To return to the starting position.
  • To repeat fitness item 10-15 times.
    • Thrust dumbbells to his belt.

    This exercise uses many muscle groups, from legs to the back.

  • Stand up straight. Body tilted forward, legs bent at the knees. Hands with dumbbells at the bottom.
  • Force the back muscles to lift the dumbbells to the belt, at the same time straight body.
  • Down to the initial position.
  • Make 10-15 repetitions.
  • Functional fitness training

    The complex is composed of basic exercises will help to return to training without stress. An example of such a program is a functional training “4x4x4”.

    It includes:

    • pushups;
    • squats with weights (dumbbells or water bottles);
    • dumbbell bench press;
    • thrust dumbbells to his belt.

    Exercises are performed 4 times each, one after the other in an intense pace. At the initial stage, it is sufficient to run 2 laps, then 4.

    Uses photographs Shutterstock

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