Health

Sore muscles after strength training? So you are not yet ready for the loads. Learn how to recover faster and progress as quickly as possible.

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Sleep is an integral part of the recovery of the body. During quality sleep, your body doesn’t just rest, it regenerates itself and processes everything that happened during the day. Too short or disturbing sleep will be detrimental to your productivity and development, just like a long sleep, and at the wrong hours.

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It seems to some that the tendency to thinness is luck, but believe me, there are people for whom such a physique is a serious problem. We are talking about those who are unlikely to get fat, but who will have to work hard for the sake of beautiful curves of the body or relief muscles. And this is half the trouble. Scientific studies show that being underweight is just as dangerous to health as obesity. It increases the risk of premature death in men, impairs fertility in women, leads to age-related muscle atrophy, and increases the likelihood of senile dementia. Is it time to despair? Not! (more…)

Fitball is a truly unique projectile. Judge for yourself – both babies from 2 weeks of age and the elderly can engage in it. This is practically the only simulator that simultaneously involves vestibular, motor, tactile and visual analyzers, which greatly enhances the training effect.
There are so few contraindications that even people with various injuries can afford training.

But at first it was just a toy …

From toy to trainer

In 1963, the Italian Aquilino Kosani, the owner of a small toy factory, began to produce large-diameter balls. Products differed in the increased durability, thanks to improved casting of polyvinylchloride.

Physiotherapists became interested in the toy. English and Swiss specialists began to use large balls in programs for newborns and infants, and in work with children suffering from cerebral palsy. In the 80s, visiting clinics in Europe, Americans learned about fitball and began to successfully use it in the rehabilitation of patients with injuries of the musculoskeletal system.

Doctors noted that patients improved blood and lymph circulation, metabolism in the intervertebral discs, and tissue regeneration accelerated. The healing effect was so obvious that the scope of the ball began to grow rapidly. Now this affordable inexpensive projectile can be found not only in gyms, but also in many homes.

The universal benefits of fitball

• Classes on the fitball correct the curvature of posture, create optimal conditions for working out large muscle groups and involve various muscle groups.
• Coordination of movements improves flexibility increases – an unstable ball forces you to constantly keep your muscles in tension to maintain balance, and a round shape – to perform movements with a greater amplitude.
• Improves microdynamics and blood circulation in the intervertebral discs – due to the vibration and shock-absorbing function of the ball.
• The round shape of the ball reduces the load on the lower limbs. Thanks to this, even people with damaged knee and ankle joints, with varicose veins, and overweight can do fitness gymnastics.

How to choose the right fitball

When choosing a ball, consider the height and length of the arm from the shoulder (spit) to the tips of the middle finger of the hand. Another choice parameter: sitting on the ball, the hips should be parallel to the floor or 2-4 cm below the imaginary horizontal drawn through the highest point of the thigh.

Who should not train on a fitball

A short list of contraindications is another advantage of the fitball. It is not recommended to use the fitball for patients with serious pathologies of the cardiovascular system and internal organs, as well as those suffering from intervertebral hernias.

Otherwise, with a properly designed complex, people of different ages and different degrees of physical fitness can train with a fitball.
Fitball has become so popular and affordable that you can practice with it not only in special studios but also at home, online. Moreover, the home format of classes is becoming more and more popular. In the 20 minute program, Anastasia demonstrates effective exercises for balance, muscles of the arms, legs, buttocks and core muscles. Nastya focuses on the technique of performing the exercise and proper breathing, warns of possible mistakes.

Depending on the level of preparation, it is recommended to modify the exercises. If the load needs to be reduced, the amplitude and pace of the exercises are reduced. It is necessary to complicate – you can increase the pace / amplitude, take dumbbells or put on weights.

It is important to follow the instructions of the trainer, carefully monitor the core – in all exercises , the press works constantly. Nastya warns: only correctly performed exercises guarantee the desired result – strengthening muscles, improving posture, coordination, and a general healing effect.

You can dream of a new life and a cool version of yourself, or take action today. It is important to understand that there is nothing complicated in this: the main thing is to give yourself time and not be fooled by the tricks of the brain. This is the principle of its work: any unusual thoughts and actions cause panic, because the brain is sharpened for your comfort and safety. Once you decide to go to the gym instead of staying at home, he will come up with a thousand reasons why you shouldn’t. It’s cold outside, you’re tired after work, you don’t feel well, you can start tomorrow – underline the necessary. And this is where your motivation comes into play.

A mega-effective exercise that includes three elements at once: a bar, push-ups and a jump. When performed correctly, you will simultaneously train the muscles of the shoulders, legs, arms, chest, abs, back and buttocks.

Technique:

1. Spread your legs shoulder-width apart and sit down completely, bending your knees.
2. Rest your palms on the floor, then jump into a plank position on outstretched arms. The fingers should be directed straight forward, the feet should rest on the toes, the back should be straight.
3. Lower yourself down, bending your elbows, and return to the previous plank position again. In other words, do push-ups.
4. Jump forward into a squatting position. In this case, the hands should still be with the palms on the floor, the buttocks are directed down, the hips are parallel to the floor, the knees are between the elbows.
5. Jump up from a sitting position while throwing your arms up.

Energy consumption: approximately 19 kcal per minute

As a child, jumping rope was an entertainment for each of us, and now it can become an indispensable assistant in the process of losing weight. The most active in this exercise is the calf muscle, but in parallel you work on the muscles of the buttocks, biceps femoris, iliac and biceps muscles and quadriceps. You also burn calories quickly and efficiently.

Technique:

1. Stand up straight, take the rope in your hands.
2. Jump at an average pace (70-80 reps per minute), rotating the rope forward.
3. Spring on your toes, slightly bending your knees – this will reduce the load on the joints.

Energy consumption: 12 kcal per minute.

Technique:

1. Stand straight, legs apart wider than shoulders. Bend your knees and lower yourself into a squat position. Connect your hands in front of you or stretch along the body. The thighs should be almost parallel to the floor, between the lower leg and thigh – a right angle. The heel is completely on the floor.
2. Jump vertically upwards, arms lowered along the torso. Do not lower your head, stretch the top of your head up.
3. Return to the squat position. Continue to move in dynamics, increasing or decreasing the speed of the exercise as necessary.

Energy consumption: 13.5 kcal per minute

Stair running is a rather difficult type of training, so it is better for beginners to start with walking, gradually preparing themselves for more serious loads. Running and walking up the stairs develop leg strength: the thigh muscles, calf muscles, buttocks, as well as the core muscles, joint stabilizers are loaded.

Technique:

1. Keep your body straight with a slight forward lean.
2. Bend your arms at the elbow, move them to each step as in normal fast walking.
3. Place your foot on the step halfway, not leaning on your heels.
4. Movements should be smooth and continuous.

Energy consumption: when running – 13 kcal per minute, while walking – 10-11 kcal per minute.

Climbing is another effective exercise for keeping the body in shape. The muscles of the press, legs and shoulder girdle are involved here, and calories are also actively burned. Another important plus is that this exercise does not require special equipment and skills.

Technique:

1. Take a classic lying position: hands are at shoulder level with palms parallel to each other, legs are on toes.
2. Align the body – avoid deflections, do not raise the pelvis high.
3. Slowly lift your right leg in your right hand.
4. Lower your right leg to the starting position.
5. Repeat the movement with your left leg.

Energy consumption: 10 kcal per minute.

Strong oblique muscles are important not only from an aesthetic point of view. They are an important part of the core muscles that support and stabilize the spine, keep it in a neutral position, and are involved in the transmission of force along muscle chains. No need to worry that frequent training of these muscles will make the waist thicker. The oblique muscles do not grow much in volume, so they do not increase the waist in any way.

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