Whoever decided to make fitness a part of your life, it should be borne in mind that: before you start practicing, you must clearly define what goals you want to accomplish to lose weight, build muscle, and so on. N. Moreover, the clearer will be the goal,all the better.For example, instead of vague "would become slimmer," you need to decide how many kilos you want to lose, over the shape of any part of the body work.And you must be patient and not expect miracles after two or three sessions.
As a rule, the priority objectives are the following:
• Lose weight, build endurance of the cardiovascular system.
Then you need a combination of cardio and strength load.Contrary to popular belief, the "strength" for weight loss is very important - to develop muscle to speed up the metabolism, resulting in the burning of fat during cardio load faster.
Plus, it allows you to maintain the achieved results, and the figure looks a lot better than if you just lose weight without working with muscle mass.Perfectly suited programs that combine different types of aerobics (classic, step, etc.) and strength exercises for different muscle groups.As a rule, it is 30-45 minutes of intense cardio stress that good for the cardiovascular system, and 15-30 minutes of "force" aimed at strengthening the major muscle groups.
addition to group programs, it is recommended more use of the gym.But it should be noted - no amateur, always consult with the instructor about the technique exercises in the gym, weight weights, number of repetitions and approaches.Illiterate pick up a program at the gym, you can, at least - do not achieve the desired result, and worst of all - physically hurt yourself;
• Get a boost of energy, to develop flexibility.
It perfectly suited the various dance classes - Latino, RnB, Hip-hop, Strip Dance, flamenco, Russian folk dances, Irish dancing, etc.etc.Among such a variety anyone can pick up a lesson in taste and temperament.These exercises worked fine, in addition to the basic, small muscle groups, the existence of which you previously could not be aware.Moreover, in the heat of the dance lesson it flies so fast that you do not have time to think about being tired.
Here We would like to highlight so popular in recent years, "Belly Dance" or, as it is called, Belly Dance.He is likely to appeal to the ladies that are particularly value their femininity, as well as owners of magnificent forms.Plastic movements stomach, hips, chest and hands simply fascinating!Plus, most importantly, Belly Dance positive effect on the reproductive organs of women, strengthening their supporting small muscles;
• Develop flexibility and strengthen muscles relax.
Fitness Yoga, Pilates, Streich, etc.- What you need.The main emphasis is on stretching and static load, exercises have notable curative effect, strengthening the major muscle groups and small muscles, relieves stress.These classes are ideal for those who, by their very nature, does not like excessive mobility and ladies aged and suffering from varicose veins and joint disease;
• Acquire skills of self-defense, to get rid of negative emotions, develop responsiveness.
In this case, offers various kinds of group programs with elements of martial arts.That is, you will not teach martial arts in its purest form - all adapted for fitness.You are in a non-stop Teach basic elements and their specific combinations.Typically, such training have a very high intensity and require considerable energy output.
Well, if you want to try all kinds of training - please!In addition to diversity, there is another advantage - the body does not have time to get used to one type of load.
considered a very important skill for a vacation - or rather, to get enough sleep.To have the strength to practice, you need to sleep at least eight to nine hours a day, and, following the clear mode of work and rest.About nightclubs and discos almost every night, you have to forget, even if it was a favorite pastime.The body needs proper rest.
Power
before class is to gain theoretical knowledge about fitness nutrition: protein, fat, carbohydrates, the amount of food intake, especially food before, after and during exercise.You must learn the importance of concepts such as: sports supplements, the glycemic index of foods, protein shake, metabolism ... and identify (preferably by means of experienced people) how to eat you.
Training
Firstly, it is necessary that a course of training for you was an experienced coach.And you have to carry out all his instructions, even if it is very difficult and unpleasant.Second, the exercise should be regular - the only way to achieve results.If you skipped two classes - consider all have to start again.And third - during training think it is about them, not about how you look at the background of the "slim and muscular," or what you think about "awkward and frail," the coach.All this should not concern you!Focus on yourself, go hard to the goal - and will surely achieve results!
If you are new to fitness - start attending classes 2 times a week.Join a group for beginners to start to familiarize yourself with the basic steps and proper technique of their execution, after which it can be safely switched to more intensive training with more complex technology.Do not be afraid and do not be embarrassed if you do something impossible.You should not look at the others.Do not stop - try it!
Articles Source: fitnes72.ru
