You have finally stopped feeding your body with "breakfasts" and made the final decision: I start studying from today. It is wonderful! But do you know that it is necessary to do this correctly, otherwise it will be only harm from lessons? On how to properly do sports at home and will be discussed in this article.
Sport does not forgive mistakes. And for each of them, sooner or later, your body will be "punished". Therefore, self-control and self-discipline are simply necessary in this matter! Do you practice in the gym, at home or on the street - there are generally valid rules for the exercise of physical activity.
Do not go on an empty stomach!
Although there are some advantages in trying to exercise on an empty stomach, such as the ability to burn more calories, but the drawbacks, believe me, much more! Be very careful! Experts recommend that if you want to train before eating, then do it early in the morning, when the body still uses the reserves of the evening menu. But you have to do strength exercises for more than 30 minutes, because then your body will start using muscles as a source of energy. This can lead to dehydration and dizziness. You will not be at all until training.
Remember: the first thing that will "eat" your body under stress is the muscles. When practicing on an empty stomach, there is a paradox: seemingly you are shaking your muscles, and they are melting in front of your eyes. As a result, you "drive" yourself, you will look emaciated, but do not add a gram of muscle mass, and fat tissue grows in the most unexpected places. The fact is that as soon as you begin to limit yourself to eating, the body receives a signal that you need to urgently store nutrients in order to survive. And what are the nutrients for you? This is fat! The body will use the slightest intake of food to process it into adipose tissue. This is the case when they say "from the water is fuller". It is very serious! Therefore, during physical exertion, fasting is strictly forbidden!
The main source of muscle tissue increase is protein. Better animal - meat, fish, dairy products. There are even special protein cocktails for sports. They should be consumed immediately after the loads - so the body will take energy from food, not from you.
Carbohydrates are also the "building material" for your body. But only carbohydrates are easy! Not those contained in baking, cakes and sweets, but of natural origin. Fruits - this is the main thing that should be in the menu of every person who does sports at home.
Never forget about a workout!
Warm up is extremely important for your muscles and ligaments. It is necessary to disperse blood on the body, so that your exercise is useful. When trying to strain the "cold" muscles, the efficiency is zero. And there are serious injuries - dislocations and sprains. After all, the body is not ready for loads, it works idle.
Walk on the spot, do a few stretching movements, turn your arms and legs, poprised to unlock joints, muscles and tendons. The warm-up should last at least 15 minutes. When you feel that there is a light sweat - you can start training.
Breathe correctly!
Breathing promotes muscle relaxation. Do not hold the air in your lungs - your body needs oxygen! Breathing consists of 3 parts - inhalation, exhalation and pause. Instead of trying to change your breathing, watch him during training. At the time of the greatest load, you should take a breath. Gradually, your breathing will be balanced.
Do not overexert yourself
Do not try to jump above your head! Do not think that the more load you give to the muscles - the better. This is not true. The result can be directly opposite. The body will get tired, blood will go to organs and tissues worse, your loads will no longer be of use. In addition, you run the risk of injury - in a state of fatigue the body is worse controlled. Therefore, carefully evaluate the possibilities of your body.
Keep track of the sensations
Compare the sensations before, during and after each exercise. How do you feel in general? Where does it hurt, where do you feel weakness, do limbs tremble? Assess the sensations to assess the effectiveness of an exercise. However, do not overdo it with performance, so that there is no harm.
Go in for sports regularly!
Exercises should be regular - preferably 3 times a week, if employment permits. Duration: not less than 45 minutes. It is better to have 2 or 3 lessons per week for 45 minutes each day than 10 minutes a day, which does not cause any energy consumption. Regular physical activity improves the functioning of blood vessels (especially lower extremities) and increases muscle mass. If you do everything correctly and regularly, changes in your appearance will make a great impression, because the fats will be replaced by muscles that will give the body relief and harmony.
Do more in the fresh air
Australian research shows that a high level of endorphin is achieved when you exercise outdoors. In addition, you will get more vitamin D from sunlight, which is good for bones, teeth and cell growth. Only 5 to 10 minutes outdoors a day will help reduce seasonal emotional disorders such as insomnia, fatigue, anxiety and irritability. No modern gym with super-conditioners can give you this. So if you decide to do sports correctly - home conditions should not presuppose only occupations in the home. Go out and gain strength and health.