The most popular fitness was acquired 10 years ago. Many are engaged in power fitness not only for the above benefits, but also because of the beautiful figure - an integral result of the lessons.
Naturally, this is an indisputable way to make your friends jealous of your figure, but before you begin, you should learn how to properly engage in power fitness.
According to many fitness trainers, to achieve success in power fitness, depends more on exercise and the correctness of their implementation. Exercises are conditionally divided into two groups - isolating and basic. When performing basic exercises, large muscle groups work. Their fulfillment is accompanied by considerable physical stress of the whole body. Therefore, in order to properly deal with and get a good result, you need to do basic exercises of the main component of your program. The second group of exercises - isolating, differ from the basic ones in that they act primarily on one muscle, and are auxiliary to the basic ones. A typical mistake many newcomers are concentrating on isolating and ignoring basic exercises. But it is for beginners to develop the muscles of the whole body, basic exercises should be the basis of the program.
As already mentioned, to engage in power fitness follows a certain training program. It should indicate the sequence of exercises for all muscle groups trained, the number of approaches and repetitions is noted. It is very important to give yourself a break, between exercises - three minutes, and between approaches, two. Before you do weight fitness with a load, you should first exercise with a lighter weight. Before buying a dumbbell (dumbbells), start fitness exercises with slippers, books, sticks, etc. Such fitness exercises should not be excluded and in the future, the items you use will be appropriate in warm-up, for warming up muscles, before the power load.
When drawing up a fitness program or during a fitness training, follow the order of doing exercises for the muscles of different groups:
1. First, be sure to warm up. For this, jumping rope, light jogging, an orbitrek, a treadmill or an exercise bike will come down. The exercises you performed will warm up your muscles and help you avoid injuries during general fitness training.
2. Then it is necessary to perform a set of fitness exercises: neck, shoulders, chest, hands, exercises perfect posture. For more convenience, start the exercises from top to bottom, so you can avoid the probability of losing or missing one exercise.
3. Then you need to proceed to perform exercises aimed at strengthening the muscles of the trunk, while focusing on the waistline.
4. It is especially important to pay attention to fitness exercises for the legs, buttocks and thighs.
5. After that, follow the exercises for the press.
6. After the end of the basic fitness training, it is necessary to perform a complex of exercises for breathing (breathing exercises), this should also include exercises and relaxation.
It must be remembered that ignoring the generally accepted rules threatens to harm your health, which, undoubtedly, will affect the figure. It is very important not to rush to increase the weight of the barbell, dumbbells, to add the load should be gradually.
Just remember about smooth posture, and be sure to control muscle stretching, exercising with a lot of weight, the load goes to the spine, while the muscles are strengthened, but do not acquire elasticity, this can lead to various injuries. Therefore, each exercise must be performed slowly, making an effort to inhale, and exhalation on relaxation.
Optimal workouts are considered - one hour 2-3 times a week. From the physiological point of view, it is better to practice at 15 - 17, in the afternoon. After training with power fitness, the body should rest for 2-3 days.
If you follow the program, regularly and diligently to work, the first result can be seen already in the second month of classes. But it should be noted that periods of inactivity, up to two weeks apart, can easily lead to the loss of functional "workings" by the body, which will have to be restored anew. Specialists, for example, advise to engage in power fitness in parallel with other mobile sports: shaping, running, swimming, aerobics, etc.
To build your body is not enough only external impact, and strength exercises. An integral factor here is proper nutrition, which should provide the body with nutrient material and energy supply for physical exertion. Therefore, special diets are not appropriate here, since reducing food causes burning of the protein base, and as a result, depletion of muscle mass, the appearance of stretch marks, a decrease in the elasticity of the skin, while the fat itself remains in place. In this case, diets slow down metabolic processes - and instead of wasting fat deposits, the body activates its accumulation.
On the day of training, high-calorie foods should be consumed in small doses. You can not eat right before training, excess food in the stomach loads the heart and makes breathing difficult, leading to negative consequences during the session.
It should be remembered that the muscle mass is not harmed by carbohydrates, but by fats, mostly of animal origin. They are found in butter, salted, sharp, fried, meat products. But completely neglect meat is not worth it. Since it is the source of animal whites, the main material for building a figure. In sports nutrition is very useful - cottage cheese, apples, fish, cheese and not fatty meat.