It is necessary to imagine how much time you will spend on the preparatory exercises and what they should be to not get a stretch or another, more serious injury. During the break period of 2-3 months, power indicators fall slightly, while aerobic abilities deteriorate substantially. The fact that the heart is no longer able to drive out the amount of blood that pumped recently, when you are actively involved in sports. Therefore, the fingers on your hands and feet become cold, then there are tides of blood to your face. How to overcome laziness and go in for sports regularly - later in the article.
To the point of reference
It is believed that if you do not exercise for several months, the pulse at rest will increase by 10-20 beats / minute, compared to what was during regular classes. The joints also weaken, so in no case should one clutch at the weights that were familiar to you before. In pregnant women, in addition, the level of secretion of the hormone relaxin rises, which further softens the ligaments. Returning to the hall after the birth of the child, it is necessary to perform exercises with back support for at least two weeks, and best of all - from the sitting position. I divide the "returnees" into three groups: those who did not work for 2-3 months, 7-8 months and about a year. The last group includes girls who have given birth to a child. Some continue to engage in the eighth month of pregnancy, and someone else in the third can not be expelled from the house. However, both, it is better to be safe.
Muscular memory. You have not been engaged: 3 months
After such a short rest your body has not yet forgotten how to put your foot on a step-platform or squat with a barbell. However, his aerobic performance dropped. Hence, standing on the treadmill and setting the usual program for yourself, you can not perform it in full - tormented by shortness of breath. And in group classes sweat will flow hail. First, we must part with extra pounds and prepare the cardiovascular system for exercise, so the first three to four trainings need the most attention to aerobic exercise. After that, you can start again in the gym or in a group. Conclusion: the most important is to get back to normal. Pay more attention to the cardiovascular load for "swinging" the cardiovascular and respiratory systems. Dangerous! Go at once to the kinds of sports where there are a lot of sudden movements (tennis, downhill skiing). Tip: Do not delay the recovery phase.
Block 1
- 15 minutes light jog on the track + before this 5 minutes step (smooth step)
- Squats with dumbbells: 3 sets of 10 repetitions
- Push-ups from BOSS with an emphasis on the knees: 2 sets of 10 repetitions
- Hyperextension: 3 sets of 15 replicates
- Side twists: 3 sets of 15 repetitions
- Thrust on the upper block to the chest (or dilution of dumbbells in a lying position on the bench): 2 sets of 15 repetitions
- 10 minutes of running on the path or active walking on the stepper
Block 2
- 5 minutes of warm-up: mahi hands, legs, tilt forward and sideways, rotation stops, tassels, jumping up with cotton hands over his head - for 10 repetitions
- Push-ups with emphasis on the knees: 2 sets of 10 repetitions
- Twisting: 3 sets of 15 repetitions
- Squats without weight: 3 sets of 15 repetitions
- Stand on one leg for 10 seconds: 2 sets of 7 repetitions. (In the future, the exercise becomes more complicated: you can take your foot to the side.)
- Vis on the horizontal bar for 5-10 seconds
- Easy stretching
Block 3
- The layout in the simulator ("butterfly"): 2 sets of 9 repetitions
- Falls forward: 2 sets of 6 replicates
- Traction of the block to the belt sitting: 2 sets of 10 repetitions
- Lifting dumbbells in front of you
- Hyperextension: 2 sets of 15 replicates
- Twisting on the fitball: 3 sets of 10 repetitions
- Extensions on the triceps block: 2 sets of 12 replicates
Second training session
- Thrust on the block to the chest: 2 sets of 10 repetitions
- Extensions, flexion of the legs 2 sets of 12 replicates
- Extensions to the triceps in the simulator: 2 sets of 12 replicates
- Dumbbell lifts in slope: 2 sets of 9 repetitions
- Twisting on the bench: 3 sets of 10 repetitions
- Bench in the simulator for the chest: 2 sets of 9 repetitions
You have not been engaged in: 7 months
If before the break your work experience was small (no more than six months), you can forget the technique of doing this or that exercise. In this case, ask the instructor to conduct several introductory exercises or go for a couple of lessons for beginners. Imagine that according to the plan you have the development of hands and feet. For those who have more than one year of experience, the muscle group that is on the first schedule will develop better. The explanation is simple: at the beginning of training you have more strength. Therefore, after the break, first we train the "lagging" part of the body, and then the rest. Most often, the girls "fall behind" the hips, the press and the triceps. Conclusion: for 7-8 months you could forget the technique of doing some exercises. Therefore, it is necessary to adhere to the complex from Block 1 or Block 2 for at least three months, and to engage in the first week with a personal trainer. Dangerous! Exercise with the old burden. Nothing, except for muscle pain or trauma, it will not bring. Tip: in any exercise, include a press in the work!
At lunchtime
Even if you do not have the opportunity to exercise regularly, you need to monitor food. When you return to the room again, your appetite may increase. In this there is nothing strange: the body receives an additional load and requires recharge. Be sure to eat an hour before the beginning of the lesson, and also upon returning home. After training with weights, the appetite rises. However, if at the end of the session, like 15 minutes on a treadmill, it will noticeably decrease. It is necessary to stop classes or consult a trainer if:
• There was pain in the chest or in the muscle being loaded
• not enough air
• dizziness or nausea is felt
You have not been engaged: 12 months
After a year without classes, everything has to start again. Of course, remembering what you did before is easier than learning from scratch, but still, it takes at least a month to recover. Also need a medical examination - the same as at the beginning of the training. I advise my clients to make calipometry - the procedure for measuring the amount of fat in the body. You need to repeat it in 2 months to make sure that you are on the right track. When a year has passed since the last lesson, a person can not work efficiently from the very beginning. Therefore, the most important in training exercises should be the second or third in a row. Fans of group programs it is better to consult with the teacher, what occupation to choose for the first time. Conclusion: the lessons will have to be practically from scratch. 2-3 times a week go for a run. First walk at a rapid step of 800 m, in time you will gradually accelerate. For a couple of weeks you can prepare for a visit to the hall. In the gym, do exercises from Block 3 (alternating workouts) for the entire body 2-3 times a week. Dangerous! To think that after a year of interruption you will not be able to do anything. Tip: the first month you need to give the whole body load not more than 2-3 times a week, otherwise you can get an overtax. In each lesson, you should completely change the exercises to load the muscles from different angles. You can also rotate them in a different order, for greater effect.