5 lifhaks for the perfect workout
A few simple tips with which there is no point in arguing: they worked, they work, they will work.
If you decide to practice fitness, then you live in the best for this time, because research on fitness goes out every month, knowledge about the effectiveness of these or those exercises becomes more and sports shells amaze with their diversity. Your training results suffer if you do not use all this new knowledge. On the other hand, do not always keep track of the progress of gait, and not always this tread tested in practice, so today we want to give the five simple tips, which it makes no sense to argue - they worked, worked, will work. If you are guided by them every training, then noticeably improve your physical performance.
1. Interval training
Interval training is a panacea for training stagnation. Short bursts of activity, which are replaced by not less short pauses, allow a jump in physical development: you move faster, breathe better, you even improve blood sugar. No, this is not a vaccine for all diseases, but the effectiveness of interval training is not disputed by anyone, and already since 1996, at the time when the famous studies of Tabata were conducted. They showed that the highest results were achieved by those athletes who drastically went beyond the comfort zone for a short time, and then, after waiting a very small amount, again rushed into battle. To put it simply, training with a long interval retains energy, and with a short use it at full. In the interval training, you are exactly working on one hundred percent.
2. Functional exercises
The typical mistake of a beginner is simple: he takes a few exercises (they can even be very good) and rubs them to holes. That is, they do it every day for months, years, without changing anything. Exercises can be functional, they can be different, but over time their effectiveness weakens, and the body gets used to such a "shock", and therefore ceases to perceive activities as a load. As a result, the whole workout goes somewhere to zero. So do not need to.
If you understand that you are on the training plateau, then change the entire system. Try not to repeat the same combination of exercises longer than in a week or two. Expose the body to stress through various types of exercises. If you do this, then you will not only get rid of the boredom that inevitably overtakes the athlete who trains on the same patterns, but you can also develop the body entirely, and not in particular. Always remember that the success of training depends also on the development of communication between the brain and muscles: diversity always helps strengthen communication, but the same type of exercise, this connection is weakening.
3. Mobility as prevention of injuries
One of the biggest revelations in athletics is that the emphasis on mobility avoids many injuries. Particular emphasis should be placed on the whole range of squats, lunges, pull-ups, warm-up exercises. In general, even the most seemingly unimportant joint depends on the integrity of your physical form. For example, if your hip joint becomes too tight, then it will be more difficult for you to bend over. If you can not bend the pelvis forward, then the muscles of the lower back will begin to hurt unavoidably; if the muscles of the back ache, then the knees will begin to ache, because the hamstrings will also become stiff - and all because one single hip joint has been squeezed. That's why the warm-up is needed: to keep joints and tendons in tone.
4. The essence of normal training is this: first, you tell your body that it is not good enough for you, you put it under stress, lifting weights, checking the strength of the ligaments and muscles; secondly, you give your body a break from this stress, giving it the opportunity to "gather your thoughts" and modify yourself. These are two important stages. You can not expect good results from training, if there is no recovery. What can you wait for? Only injuries. In addition, it is necessary to take breaks between the approaches - this will allow you to do more repetitions. Everything is logical, so it's surprising that many people simply do not apply this advice in practice.
5. Results require willpower
Understand, the training does not end in the hall. It lasts not a couple of hours and not even three days a week - it lasts a lifetime. If you want to achieve outstanding musculature, you must create a system that is based on willpower. That is, you need to monitor your diet, the consumption of beer, the consumption of protein, for sleep regimes - for everything. Steel muscles can only be a man with steel willpower.
In addition, it must be remembered that a good result can not be achieved through a short and easy road. The system requires daily work on yourself, a slow, but inevitable change for the better. Do not think that in a couple of weeks you will become stronger, faster, more.