Tip 1: How to train if everything hurts

Sport and Fitness

Tip 1: How to train if everything hurts

Before making a decision, leave the house withathletic form, trying not to notice the indisposition, or lie down / visit a doctor, try to understand the kind of your muscular pain. It is curious, but it happens not only "bad" and requiring immediate treatment, but also "good." And also "late" or even thought up as an excuse to skip a training session.

After injury, the athlete should leave the stadium and go to the doctor

Go? Do not go?

Among the professional athletesthe old joke is popular: they say, if after awakening you have absolutely no pain, then you are more likely to be dead than alive. Well, in any joke there is always a shred of truth. Unpleasant feelings after games and even training - this is also a gloomy reality, from which you can not quickly get rid of. And you need to get rid of it. After all, very soon it will be necessary to go to a new training. Or not go - there's really someone who will decide.

"Good" pain

That's what pain sensations are called,arising from training due to an overabundance of lactic acid. As a rule, they are manifested when performing the final, most complex physical exercises. However, sometimes the pain makes itself felt after a while, already at home. It is called "late". The cause of the latter may be the body's response to new and so far unaccustomed exercises, or to the well-forgotten old ones, to increase the intensity of activities, load. There is nothing dangerous in them, they will not be able to train almost in full force. Professionals claim that if the muscles after the session are a little sore, then this is normal. So they grow and grow stronger. But if the muscle pain is gone for a long time, especially at the beginning of your introduction to sports and constant training, then this is an alarming signal. It testifies that all your work does not bring a positive result and it is time to increase the workload. Only without unhealthy fanaticism. Specialists advise to eliminate muscle pain by the old method of a wedge knocking out another wedge. Do not lie in bed, feeling the most unhappy in the world Carlson, but, conversely, to conduct a good workout and work out. Only with less zeal, without increasing loads. Otherwise, the desire to skip training at the slightest pain, even associated with ordinary fatigue, laziness or the desire to sleep, quickly develop into a habit. And with sports and even physical education can be finished, just starting. You can also remove pain with a good massage, a warm bath with lavender oil, used both before the beginning of the session and after its completion of special warming ointments and balms. Among them, heparin, lidocaine, nicoflex, richtophyte, fastum-gel, finalgon, "42" and others are isolated.

"Bad" pain

Much worse, if in the morning you visited a sharp andso-called bad pain. This is not only a sure sign of unacceptable overload of the body. It may well be that you received some kind of trauma. Visible signs of damage can be a tumor, a bruise or just a painful "lumbago". Here in this traumatic situation to visit the gym or stadium is only permissible for telling the coach about the illness and showing himself to the team doctor. But if you are doing sports on your own, then you need to immediately go to the hospital, and before that, you must attach ice to the damaged area. And to choose the best sports polyclinic, physical education dispensary. By the way, do not forget to control your condition even in class. If you hear a click or a strange joint crunch - beware of an early "bad" injury. The list of the most effective ways not to miss training because of injuries include a good warm-up with stretching muscles, warming up ointments, competently chosen and necessarily coordinated with the trainer exercises, typing, gradual loads, proper nutrition, full recovery - relaxation, massage, warm bath or sauna . And, of course, medical control, especially if you suspect a bruise, a stretch or fracture.

Tip 2: How to make yourself practice at home

Start practicing any physicalexercises, as a rule, very difficult. On the part of the body, there is a lot of resistance, because the body is much more beneficial to save energy than to spend it just like that. It is especially hard to force yourself to train at home. However, there are several tips that will help to facilitate this process.

First, it is necessary to stop treatingtraining as a commitment. Adjust yourself to the fact that any physical load is, first of all, your choice. You must stop feeling resistance. Tune in to positive emotions. Imagine how your body is poured with strength, when you do exercises, and the extra pounds quickly go away. Do a few lessons "for the soul", not observing any norms, and enjoy the result. Secondly, stop feeling sorry for yourself. The essence of this advice is not that you have to train for 5 hours and use superheavy exercises. Just try to treat yourself as a healthy, physically fit person. Often the problem lies in psychology. If a person has any complexes (for example, he feels very weak), then to force himself to train at home will be very hard for him. Third, do not be afraid of pain. Physical exercises carry with them physical pain. This is a purely biological factor, which you can not influence. Absolutely, any physical exercises are related to it in varying degrees. Each athlete, beginning or not, experienced it. It is better to imagine that during this pain, your muscles are just bursting with strength, then forcing yourself to train at home will be much easier.

Tip 3: How to train in autumn

In autumn it seems that you can relax andstop watching yourself. But those who are used to doing sports can no longer do without training. Having figured out how to train in the fall, you can get good results. The main thing is to choose the intensity of exercises correctly, and also to choose effective exercises.

You will need

Sports wear.
Timer.

Instructions

First, pick up the exercises. In autumn it is better to focus on power, because the need for weight loss is falling. In addition, even a small amount of aerobic exercise will help maintain the tone of the body. Many are engaged, because they have sedentary work, and sports help to ensure that the back does not hurt. It is better to choose strength exercises with dumbbells and do many repetitions with low weight. Muscle mass should be maintained in tone. But if you take big weights - the muscles will change visually, and that's not what everyone wants. Professionals athletes eat in a special way and take large weights so that muscle mass grows. But if you do not need it - stick to this recommendation.

Take universal aerobic exercises for everythingbody. Combining flies with your hands, legs and turns, you will not only get rid of back pain, but also help the body not gain excess weight. The systems from Tabat are well suited, but in autumn they should be mixed with power training.

I will give an example of part of the training. The first is a warm-up. Take a dumbbell 1 kg. Squat to the maximum, so that the tension is felt at the first repetitions (they should all be 20, at a fast pace, use a timer). The second exercise is for the press. Lie on your back, bend your knees and put your feet on the floor. Do twists, lifting the body from a prone position, trying to pull your hands to the heels. The third exercise is for the hands. take dumbbells of the same weight. Stand up straight, lower your hands. Raise your arms one by one, bending them in your elbows, try to bring the dumbbell closer to your shoulder. The next exercise is aerobic. Do the slopes to each leg, standing straight, bent with a straight back, legs apart wider than the shoulders. Try to reach out with your left hand to your right leg, stand upright, try to reach out with your right hand to your left leg, 20 repetitions to each leg, or repeat the exercise for 10 seconds with a timer. Complete the small complex with push-ups from the floor. Do 3 full circles, repeating the exercises in the recommended sequence.

Tip 4: How not to hand over

The muscles of the hands respond to the load quite easily. This apparent lightness leads to the fact that athletes enthusiastically increase their working weight, not paying attention to the actual state of the muscles. As a result, one terrible day, you notice that instead of gaining muscle mass, you are losing it, you are being traumatized and in general - the state is somehow not very good. Well, the symptoms of overtraining on the face.

Instructions

Forget about the refusal mode of training. This once very popular method to stimulate hypertrophy significantly increases the risk of injury. Stop all of your sets in one repeat before the onset of muscle failure. It is proved that by this time your muscles are already reaching the point of limiting activation, so there is no sense to continue further.

Reduce the load. If you feel weakness after the training, constant muscle pain, irritability and headaches, you train too much. Refuse from prolonged training for about two weeks. In the future, alternate lengthy sessions with short and light ones.

Refuse from point loads to the biceps andtriceps. Believe me, these muscles get enough load to be in shape while doing other exercises. Do pull-ups with a back grip and push-ups with a narrow setting of hands, this will be enough.

Pay attention to the state of your body. Remember that a sharp pain is a sign that something is wrong with the muscles. Do not suffer pain in the joints and muscles, if you do not want to earn a serious injury to the musculoskeletal system.

If you feel pain during the exercise, reduce weight, and perform the exercise slowly, carefully monitoring the technique. If the pain does not go away, immediately consult a doctor.

Raise less weight. Your muscles after training should only be pleasantly whining the next day. To biceps become strong, it is not necessary to tear them in half every day with maximum loads. Do not look at others, their muscles are their problems. Reduce training volumes by 25-50%. Slow, thoughtful work with an orientation toward one's own feelings will bring more benefits than heroic jerks.

Do not forget about the rest. Lack of sufficient time for recovery is a direct way to overtraining. To make the protein synthesis stop and the muscles are again ready for the load, 48 hours are needed. So train three times a week and do not worry that your neighbor has more biceps.