Be careful in training
The popularity of strength training increases every year, and with it the number of people injured during classes. The research data are disappointing: the greatest number of injuries (60%) happens when working with free weights. Most often, these are stretching (46%) and soft tissue damage (18%). Before you begin strength training, consult a trainer to develop the most secure program. You should receive a complete instruction on the selected simulators. If you are unhappy with the results and you think that there is no progress, start a training diary.
- At the end of each week after nutrition during weight training, weigh and measure the volume of the chest, arms, waist and hips. But only at the end of the week! Intermediate results will not reflect progress and can cool your ardor and desire to train.
- Increase the cardiovascular load to 45 minutes per day. Do it 5 times a week. Finish the "approach" with the skipping rope. Jump for 1.5-2 minutes with a 2-minute rest. Follow the 3 approaches. It will load and the cardiosystem.
- Perform attacks and plie: these exercises will work perfectly on your hips. If the load seems insufficient, take dumbbells in your hands.
- Add new exercises to the familiar program. For example, performing twisting on the press, simultaneously tear off the body and legs from the floor. You will work out the upper and lower press at the same time.
- Write down not only "misses", but also their reason. Why did not do the last approach? - It was hard, I decided to replace it with another exercise, it just became laziness. This will help to identify your strengths and weaknesses. If some kind of exercise does not work, you can consult the coach at the club and pick up a replacement.
Monday
Perform a set of asanas for a slender waist. Do 3-4 exercises for your problem areas. In the morning before breakfast, perform pranayama, which will help you to find a beautiful, tucked up stomach. Carry out cardio according to the program. Perform a set of exercises with exertube or fully complex. Add cardio-loads by going up to your floor without an elevator or by walking on foot. Sign in the salon for anti-cellulite treatment or make a massage at home: with anti-cellulite. Perform a set of asanas for a slender waist. Spend at least 30 minutes in the open air, choosing any type of activity, walking or jogging. Today, just walk for at least 45 minutes. If you are determined to train seriously, go at a fast pace, every 10 minutes doing squats, lunges, push-ups from the benches. Gradually reduce the calorie content of dishes. And we give up all the excess in the diet. From the sweet, you can only afford fruit. And as an exception - an easy dessert on a day off.
For breakfast: muesli with milk. 1/2 cup whole-grain muesli, 100 ml of milk. A cup of black tea without sugar. On an afternoon snack : 1 cup of fruit salad (1/2 apple or pear, a handful of any berries, 1/2 orange). For dinner: fillets of cod with stewed vegetables. Fillet - 120 g, 2 cups of vegetables: 1 tomato, 150 g of string beans, 100 g of pumpkin, 2 tbsp. l. olive oil, 1 tsp. dried herbs. Fish roll in the herbs and bake on the grill for 10 minutes. Put out the vegetables, salt, pepper. At night: low-fat yogurt to 1,5% - 125 g.
Tuesday
Breakfast: a cup of coffee with low-fat milk to 1.5% fat. Lunch: Greek salad - 200 g, grain bread - 2 slices of 30 grams, afternoon snack: smoothies - 250 ml. 1 cup of berries mixed in a blender with ice cubes and a jar of low-fat yogurt. Dinner: beef curry with couscous - 300 g 150 g beef cut into cubes and marinate in a mixture of olive oil, curry powder and dried herbs. Put the meat out until it is ready. 50 g of couscous, pour boiling water and leave until swelling. At night: kefir 1% - 300 ml.
Wednesday
Breakfast: oatmeal porridge on skim milk with dried fruit - 250 g. A cup of coffee with low-fat milk to 1.5% fat. Snack: 1 pear, 1 drinking low-fat yogurt. Dinner: lettuce with red oranges - 200 g. 1 orange, peel, divide into slices, remove the film. Put a leaf, an orange, a handful of pomegranate seeds in a bowl. Season with a mixture of olive oil and orange juice and spices. 1/2 chicken breast grill. Overnight: drinking yogurt - 300 ml.
Thursday
Breakfast: 1 whole-grain toast with low-fat cheese and bean paste, a cup of coffee with low-fat milk, 1 cup of berries. Afternoon snack: fruit - 300 g. Dinner: turkey sauté with vegetables - 300 g. Pepper, red onion, 1 tomato and 1 tsukini slice into cubes. In a deep bowl for baking, lay the vegetables and the diced turkey, season with spices. Add water and put into the oven for 20 minutes. At night: kefir 1% - 300 ml.
Friday
Breakfast: muesli with milk - 150 grams, 1/2 cup muesli, 100 ml milk. Snack: a slice of cereal bread - 30 grams, cereal curds 2% - 50 grams, 1 pear. Supper: spaghetti primavera - 250 g 1/2 eggplant, 1/2 zucchini and 1/2 bell pepper. 100 g of spaghetti al dente. At night: kefir 1% - 300 ml.
Saturday
Breakfast: banana smoothie - 250 ml. Whisk in a blender jar of low-fat yogurt with 2 tsp. orange juice, 1 banana, 4 halves of canned pineapple, 2 tsp. wheat germ, 1/2 tsp. lemon peel. Lunch: salad with grapefruit and cheese - 200 g. Halibut, baked in foil with greens - 150 g, a bunch of fresh herbs: marjoram, parsley, dill. Afternoon snack: fruit - 300 g. Overnight: drinking yogurt - 300 ml.
Sunday
Breakfast: muesli with skimmed milk, fruit - 200 g. Lunch: fusilli with tuna - 250 g. Cook the pasta to the state of al dente. Put into a plate, on top - canned tuna (100 g). Season with a spoon of olive oil. Dinner: chicken cutlet with vegetable saute - 300 g. From chicken mince, cook a steam cutlet (120 g). 1 zucchini and 1 Bulgarian pepper chop straw and put out on oil 2-3 minutes. Add the diced tomato, salt. Overnight: drinking yogurt - 300 ml. Learn new ways of cooking. When cooking, up to 90% of nutrients are destroyed. Cook in the oven, microwave oven or master the method of the eastern gastronomy: styre-frai (the products are finely chopped and cooked in hot incense for a couple of minutes). Learn to combine products. Most products work in synergy, increasing the content of useful elements and improving their assimilation. Learn to combine iron-containing foods with a rich vitamin C: this will several times increase the absorption of this vital trace element. Try not to drink tea or coffee during a meal rich in iron: these drinks contain polyphenols that bind to iron and quickly remove it from the body. Add basil to the dishes. There are more than 50 different varieties of this herb. It is rich in vitamin C, beta-carotene, vitamin B6 and magnesium. It is ideally combined with tomatoes with chicken broth and lentil soup