Program
You will need. A chalk, a bench or a box, a rope 5 m long, a basketball ball, three plastic bottles, a rubber shock absorber and a rug.
Classes
Do this program from Monday to Thursday for 5 weeks. You can train alone, with friends and even the whole family. The main thing that was fun! Warm up. Start with 5-10 minutes of low intensity cardio exercises, for example walking on the spot.
Hitch
At the end of each workout, pull all the major muscle groups, holding each stretch 20-30 seconds.
Selective training
Take up this day with your favorite kind of fitness or try something completely new. Here are a few ideas.
■ Aerobics (at home under a video cassette or in a club with an instructor).
■ Yoga (alone or with an instructor).
■ Oriental martial arts.
■ Spinning or interval training on a stationary bike.
■ Cycling on flat or rough terrain.
■ Swimming (long, uniform training or more intensive interval training).
■ Walk on level ground or crossed.
■ Roller skating. Burn calories with pleasure!
■ Tennis, badminton and other outdoor games.
■ Dancing - from ballet to jazz-modern.
1st week
Monday
Start with a fitness test:
■ Within 1 minute, twist the body to count repetitions.
■ Record the time and run 800 m with full impact.
■ Do push-ups, resting on the toe socks or, if it's hard, on your knees.
Now evaluate your results:
■ You ran a distance in 6 minutes (or more); for 1 minute made less than 30 twists; could not recoil. So, you have an initial level of preparation.
■ You managed to overcome 800 m in 5-6 minutes; for 1 minute perform 30-50 twists; do push-ups on the knees. You have an intermediate level of preparation.
■ Your result in running is less than 5 minutes; you can make more than 50 twists in 1 minute; wring out, leaning on socks. Therefore, you have a high level of preparation.
If it turns out that your results correspond to different levels of preparation, begin to deal with the load corresponding to the initial level. After the test, go walking and running. Entry level: walk 200 m, then run the same distance. Alternate these intervals at a distance of 1.5-2.5 km. The average level: walking - 800 m, running - 800 m. Overcome, therefore, 1,6-3,2 km. High level: running - 2,5-3 km.
Field kitchen
Keep a food diary. It will help you figure out what, when and why you eat. You'll eat breakfast yourself. If you train in the morning, be sure to have breakfast before breakfast, but not tightly: flakes or cereal, milk, a little juice and more water. Stock of water. Norm - not less than 8 glasses of water a day. Before training, it is good to drink a drink containing carbohydrates - tea with sugar, fruit juice or juice. Balance of nutrients. The ratio of nutrients in your diet should be: 60% carbohydrates, 20% protein and 20% fat. Deficiency of calories. To drive away excess fat, create an energy deficit of 500 kcal per day. To do this, consume 250 kcal less than usual, and at the expense of exercises increase the energy expenditure by 250 kcal. Training on our program is very intense, and you will burn fat even at a diet of 1800-2000 kcal. At the same time, muscle mass begins to increase, so watch for changes in your volume, not weight.
Tuesday
Stripe of obstacles. Build in the yard or park 6 obstacles. Pass the strip without breaks from beginning to end once, then repeat. Beginner: Pass the obstacle course 3 times. Intermediate level: overcome all obstacles 4-5 times. High level: Pass the strip 6 times.
1. "Classics". Draw a chalk net for "classics" 6-9 m long. Highly lifting your knees and working your hands energetically, run through the entire grid, each time putting your foot in the next cage.
2. Drops and knee lifts in motion. Select the part of the path between two trees or poles. You can also note the distance yourself, for example with plastic bottles. It should be such that the last repetition was difficult to perform, but the technique did not suffer at the same time. Beginner: Pass the distance, alternately raising your knees at a right angle. Hands on the back of the head.
Medium / high level: make attacks on the move. Stand upright, feet shoulder-width apart. The chest is straightened, the press is strained, the arms are folded on the chest. Take a wide step forward and descend into the attack. Both knees should be bent almost at right angles. Strengthen the muscles of the buttocks and thighs straighten your legs and immediately take a step forward with the other leg. So, go all the way.
3. Boxing training. Pull the rope between two trees or pillars at a level just above the shoulders. Stand on the side of the rope. Straighten the press. Hand compress, fists hold in front of the chest, simulating the defensive position of the boxer. Bend your knees, step to the rope and "dive" under it, without changing the position of the hands. So overcome the whole distance.
4. Rises to the bench. Stand facing the bench or drawer. Legs shoulder width apart. Straighten the press. Put your hands on your chest. Step right foot on the step, put your left foot. Then take a step back, to the ground, with your right foot, set the left one. Within 30 seconds, perform lifts from the right foot, then another 30 seconds - from the left.
5. Keeping the ball. Note on the ground the start line, after 15 m - the finish line. Spread the empty plastic bottles between them one at a time, 3 m apart. Spend the ball between the snake bottles, hitting it against the ground with one, then the other hand, from start to finish, and then back.
6. Jumping. Within 1 minute, do jumps: legs in the sides - hands up, legs together - hands to the sides. Press constantly strain, and keep your back straight.
Wednesday
Acceleration. Start with a light jog for 1 minute. Then accelerate for 1 minute. Another 3 times, repeat the run at a slow pace and acceleration. Then walk 2 minutes. All together will constitute an interval of 10 minutes. Beginner: make 2 intervals. Middle level: make 3 intervals. High level: make 4 intervals.
Thursday
Circuit training. Perform one approach of all exercises without rest. Then repeat all over again. Beginner: make 3 "circles". Middle level: make 4 "circles". High level: make 5 "circles".
1. Bending of hands with a shock absorber. Place your feet on the center of the rubber shock absorber or elastic bandage. Take the handles. The palms look forward. Straighten the press, straighten the chest. Move the shoulder blades and lower your shoulders down. Bend your arms and pull the brushes to your shoulders. The elbows must be still. Slowly return to the starting position. Do 15 repetitions.
2. Raising hands in the sides with a shock absorber. Leave one leg on the shock absorber. Straighten the press. Hands slightly bend. The palms are looking inwards. Without curling the elbows, with the effort of the muscles of the shoulders, raise your arms to the sides to the level of the shoulders. Do not tilt the case back. Slowly return to the starting position. Do 15 repetitions.
3. Drops in place. Stand up straight. Legs on the width of the shoulders, the thorax is straightened, the press is strained. Hands are stacked on the chest. Take a wide step forward and descend into the attack. Both knees must be bent at right angles. Strengthen the muscles of the buttocks and thighs straighten your legs and return to the starting position. Perform 15 repetitions first with one, then the other leg.
4. Pushups, Stand on all fours. Put your arms slightly wider than your shoulders, your fingers look forward. Lower the pelvis so that the body forms a straight line from the vertex to the knees. Bend the elbows at a right angle, then press. Do 15 repetitions. If you are well prepared, perform push-ups, standing not on your knees, but on your toes.
5. Plie (squat) and throwing the ball. Take the basketball with both hands. Stand up straight. The legs are slightly wider than the shoulders, the socks are slightly deployed to the sides. The arms with the ball are freely lowered. Straighten the press. Make plie without changing the position of the body and hands. Straighten your legs, while raising your hands and throwing the ball. Without lowering your hands, catch him and return to the starting position. Perform 15 repetitions of this exercise.
6. Tilt rod with shock absorber. Place your feet on the center of the rubber shock absorber. Legs on the width of the shoulders, palms look inside. Grasp the handles. Move the scapula, strain the press. Slightly bend your knees and lean forward from your hips with a straight back. The body should be almost parallel to the ground, straight arms - freely lowered. Strengthen the muscles of the back, pull your arms above the elbow to the sides. Hold in this position, then return to the original. Do 15 repetitions.
2nd week
Monday
Stripe of obstacles. As on Tuesday 1st week. Rises on the bench will be replaced by jumping rope for 1 minute.
Tuesday
Training by choice. Choose the type of physical activity that you like best.
Wednesday
Circuit training. As on Thursday 1st week. Instead of lifting your hands to the sides with a shock absorber, perform lifts on your socks. Stand up straight. The legs are shoulder width apart, the feet are parallel. Straighten the press. Put your hands on your chest. Strengthen the muscles of the lower leg to the toes, stay and slowly lower. Do 15 repetitions.
Thursday
Walking / running. Initial level: running - 400 m, walking - 400 m. Your goal: 3-4 pairs of such intervals. Average level: running - 1200 m, walking - 400 m. Repeat 2-3 times. High level: running - 3-4 km. At the end of the workout, twist for 1 minute and 3 sets of 10 push-ups.
3rd week
Monday
Training by choice. Any kind of physical activity.
Tuesday
Circuit training. As on Thursday 1st week.
Wednesday
Walking / running. Initial level: running - 400 m, walking - 400 m. Your goal: 4 pairs of such intervals. Average level: running - 1200 m, walking - 400 m. Repeat 3 times. High level: running - 4 km. At the end of the workout, do 2 sets of 20 twists and then 20 push-ups.
Thursday
Stripe of obstacles. As on Tuesday 1st week. Training at your choice will make a difference in your playing sports and help avoid stagnation
4th week
Monday
Circuit training. As on Thursday 1st week. Instead of attacks on the spot, perform attacks back in motion. Stand upright, feet shoulder width apart, hands on hips. Step back and drop into the lunge. Straighten, transfer the weight of the body to the leg that is behind, and put the other one to it. Then take a step back from the other leg. Make 15 attacks on each leg.
5th week
Monday
Walking / running Beginning level: running - 800 m, walking - 800 m. Your goal is to overcome 3 intervals. Average level: running - 1600 m, walking - 400-800 m. Repeat 2 times. High level: running - 5 km. In the end, make 4 sets of 20 repetitions of push-ups and perform twisting for 1 minute.
Tuesday
Walking / running. Initial level: running - 1200 m, walking - 400 m, then 20 push-ups. Your goal: 4-5 such intervals. Average level: running - 800 m, then 15 push-ups and 30 twists. Repeat 5-6 times. High level: running - 800 m, then 20 push-ups and 50 twists. Repeat 5-6 times.
Wednesday
Stripe of obstacles. As on Tuesday 1st week.
Thursday
Training by choice. Try something completely new for you. Alternating different types of training, you will achieve good results
Tuesday
Circuit training. As on Thursday 1st week. Complicate the push-ups. If you used to rely on your knees, now - on socks. For a high level of preparation: put your feet on a bench or a stable box and press in this position.
Wednesday
Stripe of obstacles. As on Tuesday 1st week. Any of the obstacles can be replaced by jumping to the side. Select a segment of the track between the two trees or mark the distance yourself. Stand with the edge sideways, place your feet on the width of the shoulders. The case is slightly tilted forward. Knees and arms are bent, fists in front of the chest, both for protection. Take a step to one side with one foot, then attach another. So overcome the distance to the end, and then - back. Knees do not fully straighten out, all jumps try to perform in the semicircle.
Thursday
Training by choice. You can give preference to any kind of physical activity. At the end, go through the fitness test, as on Monday 1 st week. Compare the results.