Tip 1: How to eat before training
Tip 1: How to eat before training
It is possible and necessary for everyone to play sports. Physical exercises are good already because they force them to reconsider their food. Many do not know how to eat before training, and either remain hungry or feel heaviness in the abdomen during training.
Instructions
1
If you eat on schedule and completelybalanced your diet, you do not need to specifically guess what to eat before training. In this mode, professional athletes live. Ordinary people who are not engaged in regular activities and have not yet adjusted their meals need to do this as soon as possible.
2
Plan your diet so that you consumefewer calories than you spend. But remember, in order not to reduce the metabolism, you need to eat at least 1200-1500 calories a day. If you train constantly, the energy should be increased to 2000 kcal.
3
Most of the energy that the body spends induring the training, he gets at least 1-3 hours before it. Therefore, there is no point in eating right before exercise, if you already ate well. It's enough to eat if you are hungry. If there is no appetite, then do not force yourself.
4
Professional athletes always know whichsnacks before training are useful. They use protein cocktails. Those who do not want to use powdered food, you can make cocktails yourself. A mixture based on milk with the addition of cottage cheese, fruits, nuts and eggs will perfectly satisfy the slight starvation and give energy for several hours. You should drink this cocktail at least an hour before the workout.
5
Those who are used to training for the hungrystomach, for example, in the morning, do not need to know how to eat before exercise. It is more appropriate to ask when it begins to eat after it. Both food and liquid can be consumed only 40 minutes after you have finished your studies. The problem can be in the water - during physical activity you sometimes feel very thirsty, but you can not do it. Some solve the problem by drinking about 0.5 liters of water before classes. But after this should be at least an hour. Therefore, training in the morning is not very convenient.
6
There are people who have snacks beforetraining is needed as air. These individuals include those who are painfully experiencing glucose changes. If such a person does not eat before classes, he may lose consciousness during training. Usually the approach of fainting declares itself dizzy and weak with a cold sweat. For those who know such a feature, it is necessary to slightly snack before going to the training. Otherwise, physical activity will become a burden and will not bring positive results.
Tip 2: Errors of beginners in the gym
Often newcomers who come for the first time to the gym make mistakes. To avoid them, you should always consult with professionals.
Instructions
1
Warm-up is canceled. If you do not neglect the warm-up before training, you can avoid pain in the muscles and injuries. Walking or fast movements to music warm up muscles and prepare them for exercises.
2
You can do without a coach Some newcomersthink that they themselves can make a plan for their training. But often it happens that classes are not useful. To get the desired result, you need to consult a professional and make a plan with him. The coach will tell you the technique of performing each exercise.
3
Only deal with problem areas.girls do not like certain areas of their body, so they only deal with those exercises that are directed at these sites. But such girls do not pay attention to other parts of the body, which also require physical activity. It is better to start with classes where all muscle groups will be strengthened. And then deal with problem areas.
4
Do not eat before exercise Not recommendeddensely to supper for 20 minutes before training. Macaroni, bread, potatoes should be consumed 2 hours before classes, and meat and fish - for 3 hours, otherwise it will be hard to train. If you can not eat, you can eat a banana or drink a glass of juice.
5
During training you can not drink Sometimes beginnersduring classes forget about water. Because of this, dehydration can occur, which will reduce the effectiveness of training. Therefore, you should drink a glass of water 20 minutes before the hike gym, and during classes - every 20-30 minutes.
Tip 3: How to warm up before training
Sport is not for the lazy. For physical activity to be effective and useful, it is necessary to observe certain nuances. For example, it is very important to warm up before training, which will not only adjust the muscles for exercise, but also protect you from injuries.
Instructions
1
Doing exercises for warm-up, youguaranteed to increase the effectiveness of training, make the muscles more flexible and elastic, improve coordination, accelerate metabolism and enhance the tone of the nervous system due to a short-term increase in adrenaline. In addition, you warm up and you will be more comfortable to perform strength exercises. All this contributes to the most useful sport activities.
2
Professional athletes do warm-up inhalf an hour. For novice amateurs, it will take 15 minutes to warm up the muscles. In general, be guided by the reaction of your body - as soon as the first drops of sweat appear, you can go to the main load. Usually the warm-up before training is carried out on descending - from muscles of a head to legs.
3
A full warm-up consists of three parts -general and specialized workout, as well as hitching. The first part includes jumping rope, running, light stretching, cycling, walking on stairs, swimming, boxing, bending forward and sideways, hanging on the bar, stretching exercises for the inner and outer thighs - camel posture, "butterfly" , pose of the tiger, mahi. The second part of the warm-up includes a light version of the strength exercises from your complex, which are performed half-heartedly. First they need to be performed with light weight, but more times. Then you need to increase the weight, but reduce the number of repetitions. The hitch involves stretching the target muscles. For example, if today you are training the lower body, stretch your hips and calves. If the upper - perform stretching for the shoulders, neck, hands and sides.
4
Starting to do exercises for warm-up,intensively move for 5-10 minutes. Beginners in sports are better to train with a pulse-meter. The pulse rate during warm-up should not be less than 95 beats per minute and not more than 110 beats. Do not overdo the first part of the workout, so that the strength remains for the main load. If you are training in a cool room, put on a thermo-adjusting form and increase the warm-up time by a third.
5
When stretching, you need to do the exercisessmoothly, lingering in each pose for 10 seconds. Do not try to sit on the splits, if you have never tried this before. The task of stretching to increase muscle flexibility, rather than tear ligament. Do not be lazy to conduct a warm-up, and you will notice that endurance and craving for sport grow from occupation to occupation.
