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Fitness training after the holidays: a special complex of exercises
- Rules of return to training: eating habits and physical activity
- Aerobic exercise
- 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.
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 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.
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.
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.
- 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.
- 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).
- Push-UPS with bent legs.
- Crunches with elevated legs.
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.
- Thrust dumbbells to his belt.
This exercise uses many muscle groups, from legs to the back.
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”.
- 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