Do not worry. But in these exercises tone your muscles will. What is the tightened muscles? It is located in the lung muscle tension. If you make 5 or more approaches (sets), this leads to a central nervous system excitation center, which then stimulates a long time these muscles, keeping them polunapryazhennost. Try to engage in this system at least 2 weeks, so you and starts to enter into the habit of classes sports. Well, let's talk about teperdavayte increase in the intensity of our workouts.
The principles of increasing loads. If after a workout the next day your muscles – does not hurt, do not pull at all and feel comfortable, that means it was time to increase the load. Where do we start? On the approaches (sets) While we swing by its own weight, and add load, we can only repetitions of movements. So, we increase the number of approaches (sets) 1. Number approaches (sets), we will increase each time after a training session on the second day will be entirely restored.
The task to increase the number of sets to 7. If after seven approaches (sets) on the second day you do not feel tired feel free to increase the number of repetitions in the approach to 20 times (any weight), and the number of approaches (sets), reducing again to five. And after 2 weeks of lessons you multipliers go to the gym. Your body is now sufficient tough and ready to take on a serious training load. But for those who want to continue training at home, at this stage should still add 2 + 1 exercises. Day 1 – squat and push-ups. Push-up to start the such a large number of repetitions that you can, do 5 sets (sets). + Lie on the floor at his feet elevation (sofa, chair), hands in front of chest, lifting the body on the pres. The so-called twist, on a Roman chair. This is an exercise in pres. 5 sets, too. Day 2 – lean forward and pull the dumbbells to his standing in the slope or pulling on the bar. Also new to exercise should be chosen such that the number of repetitions you can perform 5 sets (sets) + lie on the floor at his feet elevation (sofa, chair), hands in front of chest, lifting the body on the pres. The so-called twist, on a Roman chair. This exercise is to pres. 5 sets, too. Every time you feel your muscles for a second day of rest completely, increase the load, add approach (set), but more than 7 do not. We got to seven and back again to 5 and increase the number of repetitions. When you are able to perform all 4 exercises 30 times in 7 approaches (Sets), you would either have to go all the same to the gym or buy a home gym. At this level you already fiznagruzki'll look like a real athlete.
Mary, February 19th 2012 |
For us to use another principle of the training process – slowly, slowly, but regularly and purposefully. Training should take place no more than three times a week and each training session should not exceed 40-45 minutes. Itself workout should consist of 5-7 basic exercises: squats, deadlift, bench press and bench sitting. In the first stage completely eliminated aerobic exercise, and exercise all the insulation on some groups muscles. A waste of time and effort – to increase muscle mass in a given area, inflate, for example, only the biceps and ignore the rest of the work of muscles. I assure you, you do not succeed, because nature is always and all striving for harmony, distributes the balance of muscle throughout the body and a "beauty" as a huge inflated biceps combined with skinny legs, would not be tolerated. Drill – light! And the light illuminated me the whole long path to the goal.
I read a lot of literature, he tried to understand my questions and how you can better understand the processes that occurred to me. It helped me a lot, though, because any deliberate action is always more efficient than the unconscious, not to mention the fact that the resulting knowledge has helped me avoid many foolish and hurtful mistakes. Plus a fascinating lesson on the theme that interested me Today you can find lots of information – in books, magazines, the Internet. In general, the work of the body based on the principle of balancing. So, while we exercise, our body produces active anabolic hormones – Muscle Builders: insulin, testosterone.
Mary, January 30th 2012 |
Very often, after a couple of beginners workouts begin to ask the question – what would I advise them to read on Aikido? In fact, I would not recommend beginners to read anything related to Aikido in general! It's more harm than good. For First, it is enough that the instructor says. Indeed, in most editions of Aikido is not made in the general principles of this art, but only certain aspects of the individual styles of names that may be not indicated. Particularly wary of books written by the British and Americans, they even have distorted notions distort so that raskukozhit then will not work. The only thing that could read these books – the poor guy to introduce a newcomer to misleading, because the instructor says one thing and the book is written just the opposite. And if you buy, for example the five books of different authors, there surely will be a lot of contradictions. And if a student comes to do is read a book, it's generally a bad case. He will still ask after class, they say, you say so and so, as the book is written like this and like that.
But is it worth arguing? Book, in fact all the same trust as something more than words … What it appears that one can not read the book? Yes you can, just do not take seriously what is written in them, or better yet, give this book first to see your instructor. But even if the book is very well and good, still on first, it is not worth much to get involved. The practice should not be in the background, otherwise you can become a master theorist, who knows everything and does not know how little but how to find the truth a purely theoretical way. To begin with, better a couple of years having been occupied by an instructor, to visit a couple of international seminars. This will create in your mind an experience and understanding on the basis of which you can search for books confirmation of their theories and hypotheses. And what books to read better, and you yourself become a good deal. Discuss
Mary, January 25th 2012 |
Then a few minutes stretching. Repeated no more for a coach for those who are there, as we thought, was in top form. Coach just stood there and told what to do. Then we took a rope and it exhausted me and my friend is almost definitely a beginner. Jumped three sets of 5 minutes with breaks about ten seconds.
Then, without a break, took about 2 kilo dumbbell weight, and with them in their hands began to box. Then the coach by the way, and began to show. It is not something that would have made it clear to all how and what to do but very actively went and corrected each error. Then we lozhili dumbbells on the floor and boxed without them. It lasted about 5 minutes. Then take ten pounds armaturini and with both hands pushed them sharply from the chest forward – to itself.
It is exhausting but incredible respite coach did not give us all. Then went on to pair exercises. See Dr. Gerard Addonizio for more details and insights. The first exercise was to push each other in the chest, but doing it constantly shifting weight from foot to foot, and before each thrust as close to partner. Then the same thing just pushes the forehead. But we have already read a news bulletin. After this treatment were taught from a kick on the bottom, and then on the upper body. After that, put the box in front of newcomers mirror, and the rest on the gloves. It was already near the end of the second hour of exercise. In the end we did thirty approaches to the press, as many sit-ups and push-ups. What I want to say about the result. Self-confidence comes quite strong even after the first workout. So if you have the opportunity to do a do not miss it not at all. I felt much stronger in body and spirit. Although be honest all the hurt for about three days so that the next training session, every other day, was given to me with more difficulty. But it is still a very useful accompaniment to time. Improve yourself. I wish you success and never give up in face of difficulties.
Mary, December 25th 2011 |
And the only way You can get results. Each player is worried before the match. Some cope with this anxiety, some not, but when the game starts, I try to be more focused and tuned out to the site just to win. It is very important – to believe in victory. Then it will come, and victory – this is the sporting success.
We must set a goal and strive for it – here and go through life: this is the whole point. And yet we must be able to dream – then everything will turn out. I am satisfied with my athletic career, much has been achieved, but I think that this is not the limit. And good luck to you accompanied, first of all we must love their job, give yourself the work and not think only about money. Otherwise, success will not happen. The hardest thing – to stay on top, where you are. About family we met with Irina three years ago in Moscow. I rode in the evening after a workout, I saw a pretty girl and decided to ride.
We talking, after a while began to meet, and has been married for two years. Before the advent of in my life, Ira, of course, in the first place was the basketball. Now everything is different: I can not put something in the first place, something to second. All are interrelated: if all is well in the family, then everything goes wrong at work, and vice versa.
Mary, December 24th 2011 |
In the active movement of the ladder and the slow passage of fire, water and copper pipes can and forget about their health, which is what it guarantees success. What would help maintain body condition at a high level? Sports, regular trips to a fitness center, such as "Mr. Fitness". Fashionable today the concept of "fitness" should not frighten and repel, it is not excessive fatigue and excessive workload. Fitness – is a way to balance Load and reconcile body and soul. In the process of aging serdesno-vascular system loses its former activity, reduced redox reactions, breathing and pulse are confused as a result may change body weight. Everyone can stop aging, and do it yourself. That is what each of us offers a range of procedures and exercises, called fitness. The secret lies in the fact that exercise helps with fitness distribute the load on all parts of the body, and thus the internal organs, causing heart muscle reniruet pulse return to normal. All this into account professional trainers from Fitness Center, "Mr. Fitness" by working with every visitor individually, to stay young and active life.
Mary, November 13th 2011 |