Precautions for fitness classes

Did you know that practicing certain sports can be a real trigger for serious illnesses?

Cancelling training is not worth it, but you observe safety obligation!

Consultant - Irina Schumacher, fitness trainer

All around people are talking about the benefits of exercise. But few people remember the importance of precautionary measures in fitness classes.

It is believed that sport, by definition, can not hurt. But not every coach, even in a well-proven health club tells his players about the intricacies of technology to perform complex exercises.

Not to mention the fact that any, even the most uncomplicated exercise if it regularly perform properly not only be useless, but can cause injury and even serious health problems!

Take care of your back!

Few of the fans of fitness pays due attention to strengthening the muscles of the back, resulting in a kind of spine turns into the Achilles heel. And although it is not a reason to abandon the sport, incorrectly configured, for example, the same leg raises from a prone position (to strengthen the lower press), you can easily hurt the lower back!

The fact that most women back muscles are weak and not able to keep your lower back pressed to the floor - as required by the technique of this exercise. As a result of the back undergoes strong load and thus possible injuries and sprains.

Exit: to strengthen the back muscles and doing exactly the number of exercises and with the amplitude at which you are able to hold your lower back pressed to the floor. "Pumps a" press should be using other, less traumatic exercise. Earn back injury can be, doing step aerobics if bend at the waist, especially in the uphill leg.

Intensive classes in belly dance are also fraught with spinal cord injuries. Most of the load when the spine undergoes regular long jogging - it sags like. Therefore it is useful to alternate running, such as bike riding.

Joints: learn to feel

When doing such popular sports like running, tennis, Taipei. cycling, step aerobics, and others. (associated with high-intensity shock load) joints are the first to feel the tension. Therefore, those who have weak joints need special care in choosing the type of physical activity and be sure to observe safety precautions.

For example, if it is running, you should not just get involved in long range - start with the distance that can run without shortness of breath, and then gradually increase the duration of employment. So your joints gradually become accustomed to the stress and not bother you.

Also, if too intense jogging and other forms of aerobics can be problems with the cardiovascular system.

Therefore, it is not necessary in the first few days of training to try to beat all Olympic records. Especially easy to injure your joints and back when doing Taipei. Before you start training, the coach should tell in detail and almost certainly show how to perform a particular exercise.

Listen to your body: feel uncomfortable - stop practicing and seek medical advice. Bear in mind that when some kinds of physical activity (eg, cycling, step aerobics, and so on. D.), You can experience discomfort in the joints, while others - not. Choose something that does not cause discomfort.

Tennis is not for the lazy

If you decided to engage seriously in the sport, consider that you necessarily have to devote time to physical fitness. The fact is that in the game of tennis in the whole burden falls mostly on one side - the lead.

As a result, regular intensive trainings (3-5 times per week) are possible disparities in physical development. To avoid this, you need to do exercises that harmonize the physical development of the body.

Only balls should bounce

Under the slogan advertised sports underwear famous tennis player Anna Kournikova. And she was right! Recently, British scientists conducted a kind of experiment, which was attended by 56 women. It turns out that women "balls" during the run not just dashing "jump", but also describe in the air something like eight: up, down and from side to side.

Scientists have found that during the time when a woman's foot run over a mile, her breasts, a bra is not constrained, "proprygivayutsya" in the coast about 135 meters (at each step, the average chest moves relative to the body about 9 cm).

Considering that the average weight of a "ball" of 200-300 grams, the load on the ligaments and skin of the breast (she also performs a supporting function) is really quite high. And the larger the breasts, the greater the amplitude of its movements. Moreover, some women from the three-dimensional shape such a load can lead to pain, discomfort in the chest after jogging and other exercise.

However, this is not so bad, but not so on Cowper stretching ligaments responsible for the beautiful "raised" the shape of breasts: they are not restored. When study participants wore ordinary bras, breast fluctuations decreased by 38%, and in special sports bra - 78%.

As you know, no comment, so forward to shop for a sports bra! The main thing, pick up his size.

Dreams of a flat stomach

All of the fairer sex dream of a flat stomach and slender waist. For the sake of this great goal many of us are blissfully shake your abs and sit on a strict diet. But often these seemingly true actions do not lead to a long-awaited result.

We are engaged properly in the gym

To be healthy and beautiful to constantly improve themselves physically.

There are the main reasons for the exercise:

Among women

1.Zhelanie lose weight

2.Skorrektirovat proportions of the figure

3.Ukrepit health, raise vitality

4.Povysit social status

5.Potrebnost in communication, the desire to meet new people

Men

1.Nakachat muscles get relief

2.Ukrepit health, raise vitality

3.Pohudet

4.Skorrektirovat proportions of the figure

5.Povysit self-esteem.

We must seriously set themselves the goal in life, to make it a priority to seek with all diligence. The cornerstone of any gym - it's his sports equipment.

With the help of sports equipment and special methods of exercise, you can quickly achieve great results for slim figure.

Training in the gym make it possible to achieve increase muscle tone more muscles, which increases the rate of your metabolism at rest. By engaging in the work of all the muscles of the body, you increase the energy of the body, forcing him to use the deposits of subcutaneous fat.

What problems will help you solve the exercise machines?

They can help cure diseases, to maintain the overall tone of the body, specifically to develop certain muscle groups, increase joint flexibility, strengthen the cardiovascular system, lose excess weight, change for the better figure.

The gym includes popular tools for training press, biceps and other muscle groups. When working with a personal trainer you will achieve tangible results as soon as possible: the coach will develop an individual program, follow the correct implementation and pick up power system.

If you are alone, proposed a set of exercises to help you achieve a good tone. The complex is balanced, designed for 2 sessions per week in the gym.

Doing better than just a day, between classes should not take more than 2 days. Ideally - 2 times simulators, 2 - aerobics. Do not choose too hard and exhausting - you drop a class in record time. Start with the lightest weight, of short duration and low intensity.

Even twenty-minute session can be extremely useful. Three exercise 10 times for each - perfect for a beginner. Gradually increase the weight, until you feel that easily perform these 10 repetitions and could raise a little more.

Often remind yourself: "Do not overwork." Activities should be carried out after 2 hours after eating, and after exercise, try not to eat at least an hour. If you are taking medication, drinking tea, coffee, alcoholic beverages or smoking - start training as no earlier than an hour.

Clothing for the training should be light and allow the body to breathe; shoes - sports, such as running shoes. If you wear a lot of clothes, it will cause excessive sweating.

Additional weight loss - it is a liquid, which will be filled with the first glass of water drunk by you. Each workout should begin with a warm-up to prepare the body for subsequent work.

Warming should be easy to use and, preferably, those muscles which will be included in the job. Do squats, bending and exercises for the shoulder belt.

Then you need to prepare for the upcoming load knee joints: gently massage and rub their hands. The warm-up should also include stretching exercises and muscle.

1st exercise:

Aerobic warm-up, 10 minutes, a small or medium load, high rate (Bike 2-ke, stepper 4-ke, a treadmill at 7, 5 km / h).

Legs, buttocks.

1. Trainers 15-20 times. Make podnapryagaya on lifting buttocks, then not only works the lower back, and buttocks and thighs from behind. Fix an upper position 1-2 count. The easiest option - skrestnye hands on his chest, then - for the head, then - do with the weight (2, 3, 5 kg).

2. The Romanian thrust 20 times. Legs slightly apart, back straight, eyes forward, in the hands of a small neck. Inhale, breathless with a straight back cant neck in the bottom point just below the knee. It is important not round back. Slowly straighten the end of exhalation start straightening.

3. Bending of feet lying on the simulator 12-15 times. (For the beginning we put 10 kg). It is important to sock on, exhaling in flexion, extension slower.

Chest, back,

4. Bench horizontally 10-12 times. If the empty neck too heavy, picks up a dumbbell. Exhale on the upstroke. It is possible to start the bench to replace push-ups on the chest on straight legs, still easier on the knees, but in any case, almost touching the floor feeding.

5. The vertical thrust on the back of a wide grip 15 times. (For the beginning of 15 kg), exhale on the move down.

6. The horizontal thrust 15 times. (For the beginning of 15 kg), exhale on the movement itself. In Ex. 5-6 it is important not to reject and do not bend your back, for this you need all the time to control the blades, they must be at least reduced. If you want to deviate spin, reduce weight, and try again.